Wednesday, September 14, 2011

Dynamic Stretching The Best Pre workout

What is the first thing many people before leaving to start a run or workout? Stretch! This was drilled into our thinking. If they were not mortal sins of the race, would not extend to the top of the list. It is common to see riders standing with one foot behind them, stretching their quads, or sitting on the floor doing a stretch hamstring. We were told to hold the position for 15-90 seconds, and no rebound. This type of stretching is known as static stretching, and they are what they have learned to do. As a runner, I've never been very disciplined in the stretch and I was interested in what many coaches and trainers now say a better kind of pre-workout warm. Some call this dynamic stretching, and if you go to a race track and a basketball game these days, is likely to see athletes on the move instead of staying in an area stretching prior to competition.

Research shows that prolonged static stretching before a cause of muscle activity or competition decreased production, which can last up to an hour after stretching. In other words, there is a period of time after static stretching, where the muscles are weakened as it remains in a stretched position. Physiotherapist Alan Tyson Sports Architech owners, said the muscle is stretched position for a period of time, relax. If an athlete goes directly to an activity and asked that the muscle is working, no power and could actually set up the athlete to injury.

This suggests that to do instead? Some of their recommendations for dynamic stretching the knee lifts to walk, jump, jump, light, bottoming out, and jump. The activities of pre-session warm up the muscles, but relax too much. To me this makes sense, since the muscles involved in a similar way, when you start running or exercising. Tyson is not suggesting to give up stretching. In fact, if we follow their advice, we will spend more time doing it. The dynamics of stretching is done before a workout and static stretching is reserved for the future. As someone who rarely extends much at all, I think it's too much to ask! But what really makes sense. I think not only be more disciplined, before running, but now after running too!

What kind of pre-workout stretches are you doing? If you're doing dynamic stretching, which are your favorites? And after the ride?


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