Stretching before class really won't help at all...

I have been reading a variety of well known health magazines, and online information on the whole topic of stretching. The latest findings have been that the tradition of a pre-class stretching "warm up" will not reduce the risk of injury during training, and if one puts too much emphasis on stretching the ligaments, and tendons can even make muscle tears happen even more frequently. Instead of saying what has already been said in a less specific way, I've decided to cut and paste parts of an article for your reading interest. If you are interested in reading more.. you can find the whole article here: http://www.tinajuanfitness.info/articles/art052300.html




A look at stretching and warm-ups in the past

If you have been exercising regularly for the past twenty years, you will have seen the relationship of stretching and warming up go through several distinct changes. Stretching used to be the main activity of the warm-up. In fact, the warm-up consisted of nothing else but stretches and isolated joint exercises like ankle circles, neck rolls, etc. The most common stretches then were “ballistic” stretches that were characterized by a bouncing movement. Further along, ballistic stretches were discovered to have a high risk of injury so static stretches, which have a lower risk of injury, were substituted.

Researchers then discovered that forcing a “cold” muscle to stretch could produce a whole new set of injuries. Thus was born the concept of that one needed to do some type of low intensity exercise like marching in place, jogging, cycling, etc. to raise body temperature first before proceeding on to static stretching. And that’s been the warm-up protocol ever since – do full body movements for about five minutes and stretch for another five minutes after.

Warm-up as rehearsal
About ten years ago, some exercise scientists began to question the validity of including static stretching in the warm-up as the concept of “functional fitness” started to take shape. Since a static stretch is held without moving, these scientists felt that it did not specifically prepare the body for movement. The warm- up is supposed to be a ‘rehearsal’ for the main show – the more vigorous part of your workout (whatever that may be). In other words, static stretches did not function efficiently as a rehearsal movement in the warm-up.

Why a warm-up is called a warm-up
TBody temperature needs to be raised by approximately two degrees Fahrenheit from the start of the warm-up to the beginning of the workout or game proper, writes Paula Anderson in her article, “The Active Range Warm-Up” (IDEA Fitness Edge Magazine, April 2000) to make the muscles more pliable, release joint fluid, allow for a gradual rise in blood pressure and heart rate, and quicken nerve transmissions.

Anderson makes a good analogy with breakfast porridge. If the porridge is too cold (not enough of a warm-up) the body will not make a good transition into the more vigorous part of the exercise. If the person is playing golf, he or she won’t really feel in the “groove” until the third or fourth hole. If playing basketball, it won’t be until the second quarter that the athlete will feel truly limbered up and ready for action.

If the porridge is too hot (the warm-up is too intense) the body is “shocked” into moving right away. Heart rate and blood pressure rise too rapidly, early fatigue sets in, and muscles are not given time to gradually adapt to the movement increasing the risk for muscle tears.

If the porridge is just right (a gradual well designed warm-up), performance is enhanced and optimum exercise time is prolonged.

Stretching delays the warm-up process
It appears that it is the increased body temperature that is created by doing large range of motion body movements similar but lower in intensity than the actual exercise that is the most important factor in a good warm-up. Standing still while doing static stretches does not help to increase body temperature and, therefore, is not an appropriate activity for the warm-up.
(big snip)

The right way to warm-up
Based on current research, the “right” way to warm-up is to do low intensity full body movement similar to your desired exercise or sport format for about ten minutes. This satisfies the two requirements for an appropriate warm-up – increasing body temperature gradually and specifically “rehearsing” the body for the more vigorous movement coming.

For sports, intersperse walking or light jogging with low intensity versions of the specific sports movement. For example, for tennis, go through the motions of the different swings without the racket. Don’t forget to also simulate the different leg positions that you will have to do in the game like moving laterally, lunging diagonally, etc.