A recent New York Times article questions the conventional wisdom of the value of stretching before a workout. Instead, the best way to prepare for physical exertion is a brief, easy cardio workout followed by a series of sport-specific movements designed to loosen joints and increase blood flow to the muscles you will be using.
Multiple research studies over the last several decades have shown that stretching does not help prevent injury during a workout. Even more surprising is that stretching appears to actually weaken the muscle for a period of up to 30 minutes following the stretch, thereby hurting overall performance.
But this does not mean you should skip your workout warm up. Scientists now recommend that you begin your workout with a light, 5-10 minute aerobic exercise, such as a jog. This movement will increase blood flow to your muscles and make them more pliable and ready for additional exertion.
To improve performance in a specific sport, dynamic stretching is recommended. Dyamic stretching is a way to stretch muscles while moving, a practice that actually does appear to increase muscle power, flexibility and range of motion. Data is also emerging that it reduces risk of injury.
The goal of dynamic stretching is to perform “range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Team Running USA coach, Terrence Mahon. For example, runners should do movements that activate hip and knee joints (such as squats and lunges), while golfers should perform shoulder and back movements.
That’s right, even golfers can improve performance with dynamic stretching.
A few of the best dynamic stretches are described in the article.
In sum, the new recommendation for beginning a workout is an easy, 5-10 minute aerobic exercise followed by a five minute recovery, and then a series of dynamic stretches appropriate for your sport. It is important that you complete this warm up immediately before you begin your training. Waiting too long (30 minutes) before beginning your workout can be detrimental, increasing muscle stiffness.
Although I read and believe the accuracy of this story, I think it will be hard for me to stop touching my toes and hanging my heels off a stair before going on a run. It is such a regular part of my routine and feels so natural. But according to this article that may actually be hurting my run.
What do you guys think?
