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article written by: Gymbabeliz
*** Warming Up and Stretching ***
By Gymbabeliz -
It's important to be aware of the difference between warming up and stretching. A warm up is movement designed to get the blood flowing to the muscles and prepare them and the joints for more strenuous activity. Stretching should be done after a workout, when the muscles are warm. It's an often overlooked part, but it is as important to bodybuilders as rest, nutrition and training.
So why should bodybuilders stretch? Among the functions of stretching are: to increase/maintain flexibility, to disperse lactic acid and to aid in growth and repair. After you have used weights your muscles are shortened (this is what makes them look bigger) and are full of lactic acid and other bi-products from exhaustive exercise. If the muscle is not stretched afterward, it will retain this decreased range of motion and the build up of lactic acid leads to soreness.
Strength workouts will often cause damage to the muscle's connective tissue, and as this heals the tissues may heal at a shorter length. . Anyone who has suffered from scar tissue in the muscles will know this can be painful and restrictive, limits muscle development, and is a pain (literally) to break down. Physiotherapists recommend stretching after a strength session to help to realign muscle fibres and prevent problematic scar tissue formation.
There are a number of theories and studies as to which type of stretching (isometric, static, proprioceptive neuromuscular facilitation - PNF) is the most efficient. But as a general rule, research suggests that static stretches should be held for at least 20 seconds, possibly up to 60 seconds, to gain a benefit. The stretches should also be performed regularly, ideally every day.
One more incentive to stretch: studies have shown that stretching can actually increase strength. In fact a recent report cites strength increases of 52% for a stretching group compared to 29% strength increase for a non-stretching group over an 8 week period.
Although not a problem for most people, it's possible for the muscles of a joint to become too flexible. According to SynerStretch: "There is a trade off between flexibility and stability. The looser you get, the less support offered to the joints by their adjacent muscles. Excessive flexibility can be just as much of a liability as not enough flexibility. Either one increases your risk of injury."
*** Warming Up and Stretching ***
By Gymbabeliz -
It's important to be aware of the difference between warming up and stretching. A warm up is movement designed to get the blood flowing to the muscles and prepare them and the joints for more strenuous activity. Stretching should be done after a workout, when the muscles are warm. It's an often overlooked part, but it is as important to bodybuilders as rest, nutrition and training.
So why should bodybuilders stretch? Among the functions of stretching are: to increase/maintain flexibility, to disperse lactic acid and to aid in growth and repair. After you have used weights your muscles are shortened (this is what makes them look bigger) and are full of lactic acid and other bi-products from exhaustive exercise. If the muscle is not stretched afterward, it will retain this decreased range of motion and the build up of lactic acid leads to soreness.
Strength workouts will often cause damage to the muscle's connective tissue, and as this heals the tissues may heal at a shorter length. . Anyone who has suffered from scar tissue in the muscles will know this can be painful and restrictive, limits muscle development, and is a pain (literally) to break down. Physiotherapists recommend stretching after a strength session to help to realign muscle fibres and prevent problematic scar tissue formation.
There are a number of theories and studies as to which type of stretching (isometric, static, proprioceptive neuromuscular facilitation - PNF) is the most efficient. But as a general rule, research suggests that static stretches should be held for at least 20 seconds, possibly up to 60 seconds, to gain a benefit. The stretches should also be performed regularly, ideally every day.
One more incentive to stretch: studies have shown that stretching can actually increase strength. In fact a recent report cites strength increases of 52% for a stretching group compared to 29% strength increase for a non-stretching group over an 8 week period.
Although not a problem for most people, it's possible for the muscles of a joint to become too flexible. According to SynerStretch: "There is a trade off between flexibility and stability. The looser you get, the less support offered to the joints by their adjacent muscles. Excessive flexibility can be just as much of a liability as not enough flexibility. Either one increases your risk of injury."
