Warming Up Before Stretching
by Bill · Filed Under: Excercise
Okay, I have to apologize here. I’ve blogged about this and that and forgot to add in the great stuff about what “I’m about”…which is fitness, nutrition and health! So here I just want to take a few minutes and talk about the all important “warm up” before stretching.
A lot of people think stretching is overrated, but I don’t. I think it’s a necessary part of exercise or sports. But I also have come to believe that warming up before the stretch is very important. These two things may seem like the same thing to some, but actually are two different things. Warm-ups do what they say. They warm the body up, that’s to say they increase the bodies temperature. You body temperature will rise and with that, your muscles, ligaments and tendons will also warm up. You can just picture that more blood is flowing to these areas, to your muscles. You become more elastic and less tight which has the added benefit of reducing the chance of muscle pulls or strains.
To do this, …warm-up, …you have to get your muscles moving. I recently have completed several rounds of Insanity and this is where this technique really hit home with me. For nearly ten minutes we do three sets of cardio interval work, 3 minutes each. Slow at first, then moderate, then at a higher speed. The variety in this warm-up for me includes, running in place, jumps, lunges, knee bend kicks, squat jacks and few others at different times. The body is moving and the muscles are warming up.
After this you can feel free to do some stretching. You will have broken a sweat during the warm up but not to the point of fatigue or breathlessness, so ten minutes is plenty of time for the warm up.
I hope that you consider this the next time you go out to exercise or play some kind of a sport and remember to do it “before” you stretch.
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Great information Bill. I’ve been trying a variety of different methods to enhance my training whilst also preventing further injuries. I’ve learned a lot over the last year whilst training for my first marathon. Got a lot of injuries though..so I’ve learned a lot about anatomy too!! Your post is a great reminder to me to lay the ground work before any training session.
Joanna
Bill I am a believer. Every time years ago when I worked out without warming up and stretching, I ended up with sore muscles and ligaments contracting like crazy. Good content with sound advice. Thanks Bill
i teach indoor cycling and it always amazes me how many people stay through my entire class, but show up after the stretching exercises in the beginning, then cut out during the last 10 minutes while we stretch at the end. not only does it prevent the aches and pains, it feels AMAZING afterwards. i will definitely share these important reasons why to stay through til the end with my group. thanks bill =)
I have been working out with a personal trainer for a few months, and although she has me warm-up for five minutes before a workout & then several types of stretches post-workout, this was the first time I’ve heard of actually warming up before stretching (pre-workout). Even so, now that I know this, it does make perfect sense b/c your muscles will stretch better, and without injury I would think if you’re body is a bit warmed up first. Thank Bill for the great info
Christine
I’ve been bad in the past – I’ve just get too excited and wanted to get right to the game of hockey/soccer/baseball… completely neglecting to warm up… then regretting it the next day. Proper stretching DOES loosen the muscles and reduces the fatigue of the next day. I’m not a pro at this: but please, folks – don’t do what I’ve suffered from.
Stretching is extremely important as we “athletes” get older. As a triathlete and runner, injuries seem to come out of nowhere, and stretching lots can really help protect.
Bill,
I hear ya on this one. If I started my workouts without warming up or flexing, I would be one hurting unit. Thanks for reminding everyone how important that is.
Thanks for sharing these great warm up tips,
Val
Hey Bill,
being an ex semi-pro footballer (Soccer Real Football) I’m right there with you on this one.
Keep smiling
Chris
Bill,
Oh yeah… both of us have experienced some sort of ache or pain from our fitness endeavors, and have seen a huge difference when we actually warm up first.
Glad to see you’ve brought this subject to our attention. A reminder is always a good thing
Thanks,
~ Pat and Lorna
http://TheCoolestCouple.com
Hi Bill,
I’m with you here, warming up, then stretching is so important, even though we want to rush on through and get started with the workout. We definitely will pay for that later. Thanks for sharing this information.
What an inspiring story…Makes me want to start back exercising.
~Clint