Static stretching: How dangerous can be

The've got gym class, and for most an automatic piece before each workout: Warm controlling your body by stretching and which is maintained until you feel a pleasant release. Make 30 seconds stretching the quadriceps, keeping the position of the stretch, and then you can start to run or do exercises with resistance, right? According to science, only if you want to become slow and weak. A series of new studies claim that the dynamic warm up with traffic is the best way to prepare your body to perform.

The Runningmagazine have previously reported on the potential dangers of static stretching before exercise. Now the research supports this view begins to come out to the surface ( 1 ). The New York Times recently reported two new surveys with different methodologies, which have negative impact on the performance of static stretching before training ( 2 , 3 ). The first survey, conducted at Stephen F. Austin State University, showed significant reductions in muscle strength in those who did static stretching before doing exercises with resistance, compared with those who did warming potential (even if someone put them both Reheat types, static heating shown to reduce the positive effect on performance that had the potential warming as explosive projections quadriceps).

The second survey conducted in Croatia studied a total of 104 previous studies on the dimensions and athletic performance. In almost all studies, regardless of sex, age and fitness level, static stretching before training, worked negative for the explosiveness and power ( 4 ). while more research is needed to determine exactly how static stretching decrease performance so far, it is likely that the relaxation of the muscle groups and tendons, making them less able to move quickly and meet from century ments training.

Is this fair?

Yes. We all use the stretching and other techniques to improve the range of motion of our body, but most of the usual movements are better performed after training (or as a break from a sedentary state). It is difficult, but before you start to run mountain or on a treadmill you must say "no" to stretching.

Instead, a good choice is the dynamic warm up , which consists of movements that prepare your body for the activity that follows (think plyometric moves like skipping and seats with jumping or explosive push ups if you are going to take a chest workout). The dynamic movements are very good as increase your heart rate ( 5 ) before a higher intensity exercise, which prepares the nervous system of your body for maximum results.