Static stretching involves no movement: you hold a stretch for time. Dynamic stretches improve your flexibility by moving around. Other types of stretching include ballistic stretching, PNF stretching, isometric stretching, …
A lot of people warm-up using static stretches. I’ve been advocating dynamic stretches for some time, blogging about hip, ankle and thoracic mobility. Here are 5 reasons why you shouldn’t do static stretches.
1. Static Stretches Impair Performance. Stay away from static stretches right before explosive movements like weight lifting, sprinting, jumping, etc. PubMed has plenty of research why, 2 examples:
Decrease Vertical Jump Height. 10mins of static stretching decreases your vertical jump height for up to 15mins after the stretch.
Increase Sprint Time. Static stretching inhibits the stretch reflex: the ability to store kinetic energy in your muscles during the eccentric.
Squatting down correctly stores energy in your hamstrings by stretching them. You can Squat more weight if you use this energy on the way up. But static stretches inhibit the stretch reflex, thereby lowering your Squat.
2. Static Stretches Don’t Lower Risks of Injury. They increase the range of motion you can attain, but not your ability to stabilize in these new positions. Excessive flexibility without strength increases risks of injury.
First thing you’ll tend to do if you get injured is stretching your injured limb. This can aggravate the problem rather than fix it. Example: excessive stretching of your hip flexors can irritate your joint capsule.
3. Static Stretches Don’t Reduce Soreness. Some people stretch post exercise to reduce delayed onset muscle soreness (DOMS). If lifting caused DOMS, you’ll be sore the next day, whatever stretching you do.
The best way to get rid of soreness is to train your muscles again. This speeds up recovery by flushing blood (nutrients) into your muscles. Do light lifting or dynamic stretches if you’re sore. Contrast showers can also help.
4. Static Stretches Don’t Warm-up Your Muscles. Warm muscles are harder to injure than cold ones. Static stretches don’t raise your body temperature. You’ll have to add 10 mins stationary cycle or light jogging.
This method, however, doesn’t let you practice movements. So you lost 20 mins doing something that isn’t optimal while 10 mins dynamic stretching would have increased flexibility, raised body temperature and grooved motor patterns.
5. Static Stretches Don’t Put You in the Right State. To get best results from static stretches you must relax your whole body, release tension. That’s why static stretches, including yoga, are great to de-stress.
But they aren’t great to prepare yourself for heavy Deadlifts, sprinting, MMA or any other sports where you need to be fast, explosive and aggressive. You want to be fired up, not relaxed.
No More Static Stretches? The only thing static stretches are good for is fixing your posture. After a day sitting, the static hip flexor stretch is a great way to realign your pelvis while activating your glutes.
Most static stretches have a dynamic variation. Warm-up with soft tissue work, then 2-3 postural static stretches followed by 8-10 dynamic stretches. That’s what I do as warm-up. Let me know how you warm-up in the comments.
Posted By: Gilaad CohenApr, 27Comments: No CommentsCategories:
knee 2 elbow(do as many knee 2 elbow as the calories you burned during the row)
post calories to comments
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Studies have shown metabolism to remain elevated for hours following resistance exercise, but none have gone beyond 16 h, nor have they followed a whole body, high intensity exercise protocol. To examine the duration of excess post-exercise oxygen consumption (EPOC) following a period of heavy resistance exercise, seven healthy men [mean (SD) age 22 (3) years, height 177 (8) cm, mass 83 (10) kg, percentage body fat 10.4 (4.2)%] engaged in a 31 min period of resistance exercise, consisting of four circuits of bench press, power cleans, and squats. Each set was performed using the subject’s own predetermined ten-repetition maximum and continued until failure. Oxygen consumption ( ) measurements were obtained at consistent times (34 h pre-, 29 h pre-, 24 h pre-, 10 h pre-, 5 h pre-, immediately post-, 14 h post-, 19 h post-, 24 h post-, 38 h post-, 43 h post-, and 48 h post-exercise). Post-exercise measurements were compared to the baseline measurements made at the same time of day. The was significantly elevated ( P<0.05) above baseline values at immediately post, 14, 19, and 38 h post-exercise. Mean daily values for both post-exercise days were also significantly elevated above the mean value for the baseline day. These results suggest that EPOC duration following resistance exercise extends well beyond the previously reported duration of 16 h. The duration and magnitude of the EPOC observed in this study indicates the importance of future research to examine a possible role for high intensity resistance training in a weight management program for various populations.
Posted By: Gilaad CohenApr, 27Comments: No CommentsCategories:
NEW YORK (Reuters Health) – Data from the Women’s Health Initiative Observational Study show that higher than normal insulin levels are an independent risk factor for breast cancer.
Study investigators, led by Dr. Marc J. Gunter at Albert Einstein College of Medicine in the Bronx, New York, examined the association between breast cancer and blood parameters at study entry in 835 women who later developed breast cancer and 816 who did not. All of the women were postmenopausal and none were diabetic at baseline.
In the Journal of the National Cancer Institute, the researchers report a positive association between insulin levels and breast cancer risk, with women with the highest levels of insulin having a 46 percent greater risk than women with the lowest levels.
The association between insulin and breast cancer risk varied depending on whether or not the women took hormone therapy. Upon further analysis, insulin level was linked with breast cancer risk only in those who did not use hormones.
For women who did not use hormones, those with a body mass index of 30 (obese) compared with those with a BMI between 18 and 25 (normal weight), had a two-fold greater risk of breast cancer. Adjusting for insulin levels attenuated this association, however.
Fasting levels of estrogen were also linked with 59 percent higher risk among women with the highest versus the lowest estrogen levels.
Given that high levels of insulin and estrogen raise the risk for postmenopausal breast cancer — and largely account for the link between obesity and breast cancer — efforts to bring down fasting insulin or circulating estrogen levels “through weight loss or increased physical activity or via pharmacologic approaches” might be indicated, the researchers conclude.