Stretching has been long promoted to be an integral part of all fitness regimens to enhance performance, prevent injuries, and reduce muscle soreness. However, there have been few studies that confirm these theories.
In certain activities, static stretching may even hinder performance. So if you only perform static (stationary) stretching before you go to lift weights, you may not be able to lift as heavy as you could have. Instead of stretching, studies show that a light “warm-up” may be more beneficial. Between ten to fifteen minutes of light jogging, light weight lifting, etc. it is a great way to prepare for a workout, physically and psychologically. A warm up should consist of exercises that are similar to the sport or work out you will be doing, but low-intensity and either light or no weights. Here are a few examples for you to follow.
- Chest- Pushups
- Back- Light pulldowns
- Biceps- Light dumbbell curls
- Triceps- Light pushdowns
- Shoulders- Light military presses (preferably on a machine)
- Legs- Light leg presses
While stretching and flexibility training do have their benefits, it likely will not improve performance or reduce muscle soreness. However, it will make you into a more agile athlete over time. Just make sure to not stretch too much before your workout, or it may do more harm than good! Try following the instructions above on how to properly warm up the next time you go to workout. Be on the lookout for another blog coming soon regarding stretching DURING your workout and how it can help muscle growth!
For further health and fitness tips, please check out our website and some of our previous blogs at. If you’re looking for a personal trainer in West Palm Beach give us a call @ 561-223-1112. We offer small group training and individual sessions, with either a male or female personal trainer, depending on your preference and goals!
