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2005/07/20, 08:43 PM
I was wondering what everyone here did as far as warmups before working out. I have heard everything from full out stretching, to running 5 minutes, to just start with a lighter weight, to don't do anything and it is all very very confusing. AI just wondered what everyone here did as far as warmups and why. Has anyone gotten injured here due to lack or warmups and changed what they do?
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2005/07/20, 08:43 PM
I personally just run or jog for about 5 minutes to get my heart rate up then I go to the weight room.
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2005/07/20, 10:09 PM
I ususally do about 5 minutes of some type of cardio and then depending on what muscles I work...Ill do some kind of body weight work out. For example, on shoulder/tricep days I'll do some dips before I get into weights, and on back/bicep days I'll do some pull ups and on chest days I'll do push ups. Just enough to get my muscles warm. I have been injured as a result of not warming up and I can tell you that its not fun at all. You need to make sure that your muscles are good and warm and that your heart rate has been raised a considerable amount to get blood to those warm muscles. Remember, a warm muscle is a stronger muscle.
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2005/07/21, 09:36 AM
I'm guilty. I only do small warmups of fairly light weight and then just hit it hard. I could probably hurt myself.
DX
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2005/07/21, 10:54 AM
I always warm up with the exercise I am going to start with, much lighter weights of course. The idea of a warmup is simply to get a bit of blood flowing so you don't hit the muscle cold. Warmups should not be a workout, they should be simple, and then hit the weights. But, some form of warmup is essential.
That being said, it is not essential though to warm up for every exercise. For instance, if you are doing chest, and you warm up with light flat bench, and then push the heavy weight, when you move to inclines for instance, no need to warm up here, as you already are. Now, if and when you move to an entirely different bodypart, then a light warmup for that area is a good thing.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/07/21, 12:14 PM
5-7 minute jog for me...well then on the FT programs it starts you out with 12 reps to start and I almost always go light on that one and heavier on the other reps.
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2005/07/21, 02:38 PM
im with the lighter weight mentality. 5 minutes on the treadmill is going to do nothing for my arm workout, for example. warmup should be specific to the part you are training
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2005/07/22, 10:22 AM
So no one stretches first? Doesn't stretching loosen up the muscle fibers thus allowing more blood to flow through? Wouldn't this be beneficial to lifting or am I way off?
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2005/07/22, 10:55 AM
ive read stretching previous to a workout actually has a negligible effect on your training.. its more the stretching after that helps prevent injury, helps you retain your full range of motion, etc.
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2005/07/22, 11:33 AM
Yeah, studies have shown that stretching has no obvious effects for preventing any kind of injury. Another of the "conventional wisdom" theories, many see sports teams doing this, etc., so assumed it was the way to go.
In fact, studies show quite the opposite, use the rubber band ananolgy for passive stretching...if you stretch a rubber band cold, you cannot stretch it far, and the risk of breaking is high. But, dynamic stretching, that is after the muscle is warm, and the rubber band has much more stretch/range to it.
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Quoting from bropie:
ive read stretching previous to a workout actually has a negligible effect on your training.. its more the stretching after that helps prevent injury, helps you retain your full range of motion, etc.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/07/26, 09:11 AM
I stretch in the evening, every day... after all the days activities. I have to work at keeping my flexability, especially after leg days or running. It's a nice way to relax before going to bed, and I don't wake-up as sore.
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2005/07/26, 11:13 AM
Say I do a back workout today, and I wake up tomorrow sore and stiff. Is it beneficial to stretch the day or two after I workout that body part? I am not a very flexible person ( I can't touch my toes without bending my knees ). What benefits does stretching have?
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2005/07/26, 11:55 AM
stretching is very beneficial. it keeps us flexible as we build muscle, and helps us retain a full joint range of motion. they also help reduce muscle tension, and help prevent injuries such as muscle strains. its also been shown to help burn calories, though minimal. so go ahead and do it a day or two later.
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2005/07/27, 09:22 AM
I believe that most injuries occur within your regular range of motion, especialy injuries to muscle, therefore stretching is overrated when it comes to warming up. It is important for other reasons though so don’t think that I’m all together against it.
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2005/07/27, 11:08 AM
Take a look at this study, check out the part in quotes.
J Athl Train. 2005 Jun;40(2):94-103. Related Articles, Links
Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output.
Marek SM, Cramer JT, Fincher AL, Massey LL, Dangelmaier SM, Purkayastha S, Fitz KA, Culbertson JY.
The University of Texas at Arlington, Arlington, TX.
Context: Stretching is commonly used as a technique for injury prevention in the clinical setting. Our findings may improve the understanding of the neuromuscular responses to stretching and help clinicians make decisions for rehabilitation progression and return to play.Objective: To examine the short-term effects of static and proprioceptive neuromuscular facilitation stretching on peak torque (PT), mean power output (MP), active range of motion (AROM), passive range of motion (PROM), electromyographic (EMG) amplitude, and mechanomyographic (MMG) amplitude of the vastus lateralis and rectus femoris muscles during voluntary maximal concentric isokinetic leg extensions at 60 and 300 degrees .s.Design: A randomized, counterbalanced, cross-sectional, repeated-measures design.Setting: A university human research laboratory.Patients or Other Participants: Ten female (age, 23 +/- 3 years) and 9 male (age, 21 +/- 3 years) apparently healthy and recreationally active volunteers.Intervention(s): Four static or proprioceptive neuromuscular facilitation stretching exercises to stretch the leg extensor muscles of the dominant limb during 2 separate, randomly ordered laboratory visits.Main Outcome Measure(s): The PT and MP were measured at 60 and 300 degrees .s, EMG and MMG signals were recorded, and AROM and PROM were measured at the knee joint before and after the stretching exercises.Results: Static and proprioceptive neuromuscular facilitation stretching reduced PT (P = .051), MP (P = .041), and EMG amplitude (P = .013) from prestretching to poststretching at 60 and 300 degrees .s (P < .05). The AROM (P < .001) and PROM (P = .001) increased as a result of the static and proprioceptive neuromuscular facilitation stretching. The MMG amplitude increased in the rectus femoris muscle in response to the static stretching at 60 degrees .s (P = .031), but no other changes in MMG amplitude were observed (P > .05).Conclusions: "Both static and proprioceptive neuromuscular facilitation stretching caused similar deficits in strength, power output, and muscle activation at both slow (60 degrees .s) and fast (300 degrees .s) velocities." The effect sizes, however, corresponding to these stretching-induced changes were small, which suggests the need for practitioners to consider a risk-to-benefit ratio when incorporating static or proprioceptive neuromuscular facilitation stretching.
and another....
1: Arch Phys Med Rehabil. 2005 Jun;86(6):1118-26. Related Articles, Links
Passive stretching does not enhance outcomes in patients with plantarflexion contracture after cast immobilization for ankle fracture: a randomized controlled trial.
Moseley AM, Herbert RD, Nightingale EJ, Taylor DA, Evans TM, Robertson GJ, Gupta SK, Penn J.
School of Physiotherapy, University of Sydney, PO Box 170, Lidcombe NSW 1825, Sydney, Australia. amoseley@mail.usyd.edu.au
OBJECTIVE: To compare the efficacy of short- and long-duration passive stretches with a control treatment for the management of plantarflexion contracture after cast immobilization for ankle fracture. DESIGN: Assessor-blinded, randomized controlled trial. SETTING: Hospital physical therapy outpatient departments. PARTICIPANTS: Adults with plantarflexion contracture (N=150) after cast immobilization for ankle fracture. All subjects were weight bearing or partial weight bearing. INTERVENTIONS: Exercise only, exercise plus short-duration passive stretch, and exercise plus long-duration passive stretch. All subjects had a 4-week course of exercises. In addition, subjects in the short-duration stretch plus exercise group completed 6 minutes of stretching per day, and subjects in the long-duration stretch plus exercise group completed 30 minutes of stretching per day. MAIN OUTCOME MEASURES: Lower Extremity Functional Scale and passive dorsiflexion range of motion with the knee bent and straight at baseline, and at 4 weeks and 3 months postintervention. RESULTS: One hundred thirty-nine (93%) subjects completed the 4-week assessment and 134 (89%) subjects completed the 3-month assessment. There were no statistically significant or clinically important between-group differences for the primary outcomes. CONCLUSIONS: The addition of passive stretching confers no benefit over exercise alone for the treatment of plantarflexion contracture after cast immobilization for ankle fracture.
Publication Types:
Clinical Trial
Multicenter Study
Randomized Controlled Trial
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Quoting from bropie:
stretching is very beneficial. it keeps us flexible as we build muscle, and helps us retain a full joint range of motion. they also help reduce muscle tension, and help prevent injuries such as muscle strains. its also been shown to help burn calories, though minimal. so go ahead and do it a day or two later.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/07/27, 01:12 PM
I generally do 5 mins on a stationary bike vs treadmill or jogging. It is less stressfull on the weightbearing joints as well as the back. Then before I start lifting I perfer to stretch for no less then 3 mins. :dumbbell: then stretch in between sets.
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2005/07/27, 04:03 PM
What you are doing (stretching before and in bewteen sets) is not helping you at all as I have read and learned. This is something totally new to me. Very interesting stuff to learn about. I always thought that when I saw someone stretching in between sets that they knew what they were doing and are much more advanced then I was. Well...now I know. lol Thanks for all the information everyone.
DX
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2005/07/27, 05:56 PM
bb1 there are studies supporting both sides of the argument.. same as the caffeine/creatine issue. i've tried both methods.. and from personal experience, stretching has enhanced my performance.
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2005/09/29, 07:14 PM
So I stretch or I don't stretch?
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2005/09/29, 08:26 PM
My adivce is to try both ways and see. For me if I stretch in between each exercise not only do I loose strength, but I tend to suffer from vicious pinched nerves the next day. That is me. Try both and see.
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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