Fitness Tips for January

[angus]

Hope you enjoy:

http://www.anguscertified.com/10-fit...s-for-january/

Lots of stuff from a broad range of fitness topics this month.

[mister_mcgoo]

Warming up is great advice for any kind of workout, but stretching pre-workout is largely a myth and can even be harmful (seriously, read up on it if you haven't already).

The most important thing for a warm-up (as you note) is to start slow and build steadily but gradually in intensity. In other words, jog a couple laps before you run suicides at your top speed. Your body is a fluid machine and everything is linked, so keep that in mind and try to warm up with something that includes a natural full range of motion (like a jog, or swim, bike, etc)

[angus]

Originally Posted by mister_mcgoo

Warming up is great advice for any kind of workout, but stretching pre-workout is largely a myth and can even be harmful (seriously, read up on it if you haven't already).

The most important thing for a warm-up (as you note) is to start slow and build steadily but gradually in intensity. In other words, jog a couple laps before you run suicides at your top speed. Your body is a fluid machine and everything is linked, so keep that in mind and try to warm up with something that includes a natural full range of motion (like a jog, or swim, bike, etc)

I'm quite aware of that - however, pre-workout static stretching isn't the worst thing for people with really, really tight hips (or other muscles). It is generally harmful for elite athletes, and that is where the myth that stretching is good comes from.

What pre-workout static stretching does is decrease the capacity of the muscle (not by a significant amount, so for the average gym-goer it isn't the end of the world, but for athletes it could be the difference between winning and losing). Obviously you wouldn't stretch a cold muscle, either.

Here's a good read:

http://www.ericcressey.com/cresseys-...tic-stretching

1) I’m not as huge an advocate of stretching as I used to be, but I still think people need to do it – especially those who sit at computers all day.

2) Activation work and dynamic flexibility drills are ten times as valuable as static stretching. I’d rather do 6-8 mobilizations than a 12-15 second static stretch.

3) More people need to pay attention to soft-tissue work. Many times, muscles will just feel tight because they’re so knotted up. It’s not just about soft tissue length anymore; it’s about quality, too. You can check out my article The Joint Health Checklist for details.

4) My clients do 2-3 static stretches pre-training at the very most (only chronically overactive muscles), and the rest are at other times of the day. We’ll include some static stretching of non-working musculature during training in between sets just to improve training economy.

5) Stretching daily has helped a lot of my clients improve faster, but I think that they’ve come along almost just as well with pure activation and mobilization work (we do both).

As you say, mobility and dynamic stretching is much better, but there is a purpose for it if necessary.

[mister_mcgoo]

Originally Posted by angus

I'm quite aware of that - however, pre-workout static stretching isn't the worst thing for people with really, really tight hips (or other muscles). It is generally harmful for elite athletes, and that is where the myth that stretching is good comes from.

What pre-workout static stretching does is decrease the capacity of the muscle (not by a significant amount, so for the average gym-goer it isn't the end of the world, but for athletes it could be the difference between winning and losing). Obviously you wouldn't stretch a cold muscle, either.

Here's a good read:

http://www.ericcressey.com/cresseys-...tic-stretching



As you say, mobility and dynamic stretching is much better, but there is a purpose for it if necessary.

see I completely disagree regarding static stretching...especially because that is the exact kind of stretching that is always advised for 'warm-up' exercises...I used to do static stretching religiously because that's what I was always taught. But I found it made me less ready to workout and often tweaked things unnecessarily in the process. Admittedly everyone is different and what works for me might not for you and vice versa, but checkout the hard science on it if you get a chance, there are 3-4 solid papers on it that show that static stretching serves no benefit. I'll see if I can find any public links to the actual papers but here's a Time's article that summarizes a little of it if you are interested: http://www.nytimes.com/2008/11/02/sp...112pewarm.html

I think we are in agreement for the rest though, I think as long as you have correctly prepared and have your body properly warmed up it doesn't matter what you do (including static stretching), just always ramp up to it

[angus]

Originally Posted by mister_mcgoo

see I completely disagree regarding static stretching...especially because that is the exact kind of stretching that is always advised for 'warm-up' exercises...I used to do static stretching religiously because that's what I was always taught. But I found it made me less ready to workout and often tweaked things unnecessarily in the process. Admittedly everyone is different and what works for me might not for you and vice versa, but checkout the hard science on it if you get a chance, there are 3-4 solid papers on it that show that static stretching serves no benefit. I'll see if I can find any public links to the actual papers but here's a Time's article that summarizes a little of it if you are interested: http://www.nytimes.com/2008/11/02/sp...112pewarm.html

I think we are in agreement for the rest though, I think as long as you have correctly prepared and have your body properly warmed up it doesn't matter what you do (including static stretching), just always ramp up to it

Most definitely. Benefits are way lower than mobility/dynamic/self-myofascial release stuff.

[blayze]

Originally Posted by mister_mcgoo

Warming up is great advice for any kind of workout, but stretching pre-workout is largely a myth and can even be harmful (seriously, read up on it if you haven't already).

Agree with this completely... if you're an above-average athlete, then most forms of stretching are largely a waste of time and may even be detrimental. I literally only stretch for 1-2 minutes before running half-marathons and I get the best results this way. I used to stretch religiously (like 15 minutes pre-race) and I found it wore me down both physically and mentally by the time my races started.

[mister_mcgoo]

Originally Posted by blayze

Agree with this completely... if you're an above-average athlete, then most forms of stretching are largely a waste of time and may even be detrimental. I literally only stretch for 1-2 minutes before running half-marathons and I get the best results this way. I used to stretch religiously (like 15 minutes pre-race) and I found it wore me down both physically and mentally by the time my races started.

yeah, I actually do the same with weights too...the best way to warm-up a muscle group that you intend to work is to simply start very low weight, high reps...so if you wanna do dumbbell presses for example, just do 2-3 sets of 12-18 at very low (but escalating) weight and 'ease' into it. I find I can lift more, for longer and I don't tweak stuff ever like I used to, its been revolutionary for my workouts

[Twiggy]

I have to do stretching before I start running, in particular my calf. I've got plantar facitis and my calves are incredibly tight because of it. I don't have to spend ages stretching them, but I find if I don't stretch for at least 5 minutes to take some of the stiffness out of them, I'll usually pull up lame during my run

[angus]

Originally Posted by mister_mcgoo

yeah, I actually do the same with weights too...the best way to warm-up a muscle group that you intend to work is to simply start very low weight, high reps...so if you wanna do dumbbell presses for example, just do 2-3 sets of 12-18 at very low (but escalating) weight and 'ease' into it. I find I can lift more, for longer and I don't tweak stuff ever like I used to, its been revolutionary for my workouts

For sure. That works great.

That is the beauty of warming up - it is fully customizable. I stretch my hip flexors and calves before every leg workout (I play soccer and basketball and my muscles are always tight). I don't lose any strength or power - I do static stretching, and it works for me. I do this after foam rolling and dynamic warm up stuff (body weight lunges, some yoga poses for hip mobility).

For the most part, static stretching is way behind dynamic movements and (the most important thing to do) self-myofascial stuff - foam rolling, that sort of thing. It does have a place for many people, though.

What you mention above is great for priming movement patterns, too. For example, if I am going to squat heavy, I will do at least three or four warm up sets, increasing the weight gradually from the bar all the way up. Works across the board for all exercises, too. Gets the muscles firing in the correct movement pattern and sequence.

[mister_mcgoo]

Originally Posted by angus

For sure. That works great.

That is the beauty of warming up - it is fully customizable. I stretch my hip flexors and calves before every leg workout (I play soccer and basketball and my muscles are always tight). I don't lose any strength or power - I do static stretching, and it works for me. I do this after foam rolling and dynamic warm up stuff (body weight lunges, some yoga poses for hip mobility).

For the most part, static stretching is way behind dynamic movements and (the most important thing to do) self-myofascial stuff - foam rolling, that sort of thing. It does have a place for many people, though.

What you mention above is great for priming movement patterns, too. For example, if I am going to squat heavy, I will do at least three or four warm up sets, increasing the weight gradually from the bar all the way up. Works across the board for all exercises, too. Gets the muscles firing in the correct movement pattern and sequence.

yup, exactly dude, I have a semi-blown left knee so squats scare me a bit because I don't ever want my knee to buckle so I do LOTS of low weight sets first, Its weird because I have really strong legs too, its probably more psychological than anything at this point but it has served me well so I stick to it.

You are absolutely right though that a lot of it is 'user-specific' and people will differ. Also there are disciplines where stretching is appropriate. For example there are many martial arts where they will schedule a period where you only stretch, there is no other end goal other than to improve flexibility, agility etc, and I think those need to be cast in a different category because they are not in any way a 'warm-up' for something else they are their own dedicated exercise with no other end.