1/21/10
A member recently asked me what is the difference between the above topic. A lot of us grew up lying on the ground or pushing against the wall and holding stretches in a position for a few seconds or a few minutes. Although it may have "felt" like a good, athletic practice, performance-wise it isn't the best way to activate muscles.
Over the past few years there has been a shift in the way we "warm up". At Next Level you come in, put your stuff away, and then you go on the cardio machines, moving at a moderate pace for 8 to 15 minutes. Then we perform our group range of motion activities: criss-crosses, shoulder circles, and the other "Dynamic Stretches ".
The reason why we follow this routine is because, by moving your large muscle groups (i.e. shoulder, hips) and the small muscles that support them, you are performing "aerobic moves". This pre-warm up activity is beneficial because it elevates your resting heart rate, which enables you to prep your cardiovascular system for work (exercise).
You'll also that notice in our Small Group Training class (KeepFit Together) that the workload does not increase until halfway through the session. By gradually building the intensity, we minimize the risk for injury and other strength training-related deficiencies.
Static movements before fitness activities are not as beneficial because you are holding a stretch rather than moving a muscle. Movement is work, and at low levels it helps make us better prepared to perform strength training moves.
Post-workout, however, static stretching has merit. Why? The heart rate is still high, therefore the body is flush with oxygenated blood. The ability to sustain a stretch facilitates more range of motion around a joint; as a result, we can lengthen more muscle tissue. Why? The more flexible you are, the more range of motion you have, which means your body is physically prepared to perform (muscle recruitment) the moves that will result in optimum strength levels. Recruiting muscle is very good. Furthermore, people who stretch this way have a faster and better recovery post exercise.
Now that you have this information, please take the time to warm up first, do your dynamic stretches, and end with your static stretches. You'll start to see that your body is more relaxed and regenerated.
Abu Pigott
NEXT LEVEL
Abu, thank you for explaining the difference between static and dynamic stretching -- and how to utilize both of them the right way. I always wondered about it and, as it turns out, was relying too much on static stretches before my workouts. One morereason why I love working out with you again! Helen
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