Why is it not recommended to stretch before exercising? Stretching is not the same as warming up, many people confuse it

I often see some people doing stretching exercises before training. For example, they stretch their thighs and calves before training their legs, and they also do pectoral stretches before training their chest muscles. That is to say, they are using stretching as a warm-up item.

According to my training experience, I do not recommend using stretching as a warm-up item, because stretching does not equal warm-up, so how can I maintain my point of view?

First we need to know what is the difference between stretching and warming up

The effect of stretching

Let our muscles relax and stretch as much as possible. This posture is called stretching. For example, the stretching of the quadriceps on the front of the thigh requires flexing the legs as much as possible to stretch and relax the quadriceps.

As for the effect of stretching, I think everyone is not unfamiliar, there are two more specific effects.

1. Relieve muscle tension

Many of us stretch after a run. Stretching at this time can help us relax our calf muscles, which will reduce cramps at night.

Relaxing muscle tension can also help us improve blood circulation, bring out the lactic acid deposition caused by training, and bring new heat to the training muscles.

So the first effect of stretching is to relieve muscle tension, so that muscles can recover better and prepare for the next training session.

2. Improve the range of motion of joints

There is also a form of stretching designed to improve the range of motion of our joints, such as the one-line horse, the leg press, and the shoulder opening. This type of action is also called stretching.

Then this kind of stretching is to make our joints more flexible. For example, the one-word horse is to make the hip joint more flexible, and the shoulder opening is to make the thoracic spine and shoulder joint more flexible.

Therefore, the second effect of stretching is to improve the range of motion of our joints, so that our body flexibility and flexibility are improved.

The role of warm up

Before high-intensity and difficult training, a series of small-intensity movements is called a warm-up. For example, before pectoral training, exercise the shoulder joints, even if it is a warm-up.

For different training, warm-up has different purposes, and the general purpose can be divided into 3 kinds.

1. Activation of cardiorespiratory fitness

Fitness training requires strong cardiorespiratory fitness, but cardiorespiratory fitness is easy to fall asleep, so warming up before formal training is to wake up our cardiorespiratory fitness and lay a solid physical foundation for formal training.

For example, before strength training, we will run for ten minutes, then this running has become a warm-up project here, and the purpose is to activate the heart and lungs and make physical fitness better.

Therefore, the first purpose of our warm-up is to activate and wake up the heart and lungs, so that the subsequent training will be in a better state and have more physical reserves.

2. Lubricate joint muscles

When the weather is cold, if you directly start difficult movements, you will find that joint mobility and muscle recruitment decrease, mainly because the muscles and joints are not lubricated enough.

All the behaviors that we move the shoulder joint before shoulder training and the knee joint before running are called joint muscle lubrication warm-up, the purpose is to make the joints and muscles more flexible and better recruited.

Therefore, the second purpose of the warm-up is to lubricate and wake up the muscles and joints to make the movements more standard and reduce the damage to the body.

3. Integrate formal training

After you have done the above two warm-ups, you have already met most of the training needs, but for some difficult and heavy movements, you have not completely warmed up.

For example, for heavy squatting, experienced players will add a little weight from a small weight, then the process of adding is called a warm-up.

Therefore, the third purpose of the warm-up is to familiarize ourselves with the action form in advance, so that we can become more familiar with the action, and the performance will be more stable.

Second, we need to know what are the disadvantages of stretching as a warm-up

The range of motion of the joints is too large and the control is more difficult

Stretching has the effect of increasing our range of motion, but although it can improve our flexibility, if you stretch before the formal training, it will make the formal training movement more difficult to control.

Because the greater the range of motion of the joints, the higher the difficulty of movement control. In fact, it is easy to understand, which is more difficult for the bench press barbell to touch the chest or not to touch the chest? Full squat or half squat, which is more difficult?

Therefore, stretching makes our range of motion of the joints higher than usual, so the body can't adapt, which increases the difficulty of the movement, so it is easy to lose control.

Some people don't feel this clearly because you haven't put on the weight and difficulty, so it feels the same as not stretching, but it's actually not the same.

I have an experience that if I don't stretch my shoulders before doing the handstand, then my performance is relatively stable. However, if you perform shoulder stretching, the range of handstand support will become larger, so you can fall down and not support it.

Then there is a certain danger in this situation, so stretching is not recommended as a warm-up. My first reason is that it will increase the difficulty of fitness control and bring danger to fitness.

Stretching for a long time will deplete our muscle strength

Stretching can relax our muscles, but long-term stretching will deplete our muscle strength, which will reduce the intensity of formal training.

Because stretching is stretching our muscles, in this state, muscle elasticity is constantly depleted. Just like a rubber band, if it is stretched for a long time, its elasticity will decrease.

The decrease in muscle elasticity directly reduces muscle strength. For example, if we do seated rowing, we can pull 150 pounds without back stretches, but if we do back stretches ahead of time, we may only be able to lift 140 pounds.

Of course, many people may not understand the weight change of equipment fitness. But if you do gymnastics, the change will be very obvious.

For example, we can compare the number of pull-ups. After stretching your back, you can practice pull-ups. Generally, the number is not as much as you do without stretching. If you don’t believe it, you can try it.

So I don't recommend stretching as a warm-up, the second reason is that stretching consumes our muscle strength and reduces our training intensity.

Stretching does not have the effect of activating the heart and lungs and integrating formal training

Running, burpee, jumping and jumping, etc., have the effect of one action playing multiple roles. For example, the action of jumping and jumping can not only strengthen the heart and lungs, but also lubricate the muscles and joints. At the same time, it can also be used as a running, The fusion movement of bounce training.

However, stretching as a warm-up only has the effect of lubricating muscles and joints, and cannot help you activate your cardiopulmonary and fusion movements.

Therefore, using stretching as a warm-up, especially for people who only use stretching as a warm-up, is actually not enough to warm up, and it cannot help us effectively improve our training performance.

For example, leg training is very exhausting. If you use leg presses as a warm-up before leg training, you will be out of breath when you squat, and you will also feel unfamiliar with squat movements.

And if you use frog jumping or jumping as a warm-up, then your heart and lungs will also be awakened, your hip joints will be lubricated, and you will be familiar with squat movements, so you can eat more with one fish.

Therefore, the third reason why I do not recommend using stretching as a warm-up is that the warm-up effect of stretching is single, and the warm-up is not thorough enough, so it is difficult to promote formal training.

Of course, it is not recommended to use stretching as a warm-up, but it does not mean that this approach is absolutely wrong. There is no absolute right or absolute wrong in fitness.

If you insist on stretching as a warm-up, then you need to be careful not to stretch for too long, and not to stretch too much, and at the same time with other warm-up exercises.

I am Master Wangwang,

Remember to like, follow and comment!

The effect of stretching

Let our muscles relax and stretch as much as possible. This posture is called stretching. For example, the stretching of the quadriceps on the front of the thigh requires flexing the legs as much as possible to stretch and relax the quadriceps.

As for the effect of stretching, I think everyone is not unfamiliar, there are two more specific effects.

1. Relieve muscle tension

Many of us stretch after a run. Stretching at this time can help us relax our calf muscles, which will reduce cramps at night.

Relaxing muscle tension can also help us improve blood circulation, bring out the lactic acid deposition caused by training, and bring new heat to the training muscles.

So the first effect of stretching is to relieve muscle tension, so that muscles can recover better and prepare for the next training session.

2. Improve the range of motion of joints

There is also a form of stretching designed to improve the range of motion of our joints, such as the one-line horse, the leg press, and the shoulder opening. This type of action is also called stretching.

Then this kind of stretching is to make our joints more flexible. For example, the one-word horse is to make the hip joint more flexible, and the shoulder opening is to make the thoracic spine and shoulder joint more flexible.

Therefore, the second effect of stretching is to improve the range of motion of our joints, so that our body flexibility and flexibility are improved.

The role of warm up

Before high-intensity and difficult training, a series of small-intensity movements is called a warm-up. For example, before pectoral training, exercise the shoulder joints, even if it is a warm-up.

For different training, warm-up has different purposes, and the general purpose can be divided into 3 kinds.

1. Activation of cardiorespiratory fitness

Fitness training requires strong cardiorespiratory fitness, but cardiorespiratory fitness is easy to fall asleep, so warming up before formal training is to wake up our cardiorespiratory fitness and lay a solid physical foundation for formal training.

For example, before strength training, we will run for ten minutes, then this running has become a warm-up project here, and the purpose is to activate the heart and lungs and make physical fitness better.

Therefore, the first purpose of our warm-up is to activate and wake up the heart and lungs, so that the subsequent training will be in a better state and have more physical reserves.

2. Lubricate joint muscles

When the weather is cold, if you directly start difficult movements, you will find that joint mobility and muscle recruitment decrease, mainly because the muscles and joints are not lubricated enough.

All the behaviors that we move the shoulder joint before shoulder training and the knee joint before running are called joint muscle lubrication warm-up, the purpose is to make the joints and muscles more flexible and better recruited.

Therefore, the second purpose of the warm-up is to lubricate and wake up the muscles and joints to make the movements more standard and reduce the damage to the body.

3. Integrate formal training

After you have done the above two warm-ups, you have already met most of the training needs, but for some difficult and heavy movements, you have not completely warmed up.

For example, for heavy squatting, experienced players will add a little weight from a small weight, then the process of adding is called a warm-up.

Therefore, the third purpose of the warm-up is to familiarize ourselves with the action form in advance, so that we can become more familiar with the action, and the performance will be more stable.

Second, we need to know what are the disadvantages of stretching as a warm-up

The range of motion of the joints is too large and the control is more difficult

Stretching has the effect of increasing our range of motion, but although it can improve our flexibility, if you stretch before the formal training, it will make the formal training movement more difficult to control.

Because the greater the range of motion of the joints, the higher the difficulty of movement control. In fact, it is easy to understand, which is more difficult for the bench press barbell to touch the chest or not to touch the chest? Full squat or half squat, which is more difficult?

Therefore, stretching makes our range of motion of the joints higher than usual, so the body can't adapt, which increases the difficulty of the movement, so it is easy to lose control.

Some people don't feel this clearly because you haven't put on the weight and difficulty, so it feels the same as not stretching, but it's actually not the same.

I have an experience that if I don't stretch my shoulders before doing the handstand, then my performance is relatively stable. However, if you perform shoulder stretching, the range of handstand support will become larger, so you can fall down and not support it.

Then there is a certain danger in this situation, so stretching is not recommended as a warm-up. My first reason is that it will increase the difficulty of fitness control and bring danger to fitness.

Stretching for a long time will deplete our muscle strength

Stretching can relax our muscles, but long-term stretching will deplete our muscle strength, which will reduce the intensity of formal training.

Because stretching is stretching our muscles, in this state, muscle elasticity is constantly depleted. Just like a rubber band, if it is stretched for a long time, its elasticity will decrease.

The decrease in muscle elasticity directly reduces muscle strength. For example, if we do seated rowing, we can pull 150 pounds without back stretches, but if we do back stretches ahead of time, we may only be able to lift 140 pounds.

Of course, many people may not understand the weight change of equipment fitness. But if you do gymnastics, the change will be very obvious.

For example, we can compare the number of pull-ups. After stretching your back, you can practice pull-ups. Generally, the number is not as much as you do without stretching. If you don’t believe it, you can try it.

So I don't recommend stretching as a warm-up, the second reason is that stretching consumes our muscle strength and reduces our training intensity.

Stretching does not have the effect of activating the heart and lungs and integrating formal training

Running, burpee, jumping and jumping, etc., have the effect of one action playing multiple roles. For example, the action of jumping and jumping can not only strengthen the heart and lungs, but also lubricate the muscles and joints. At the same time, it can also be used as a running, The fusion movement of bounce training.

However, stretching as a warm-up only has the effect of lubricating muscles and joints, and cannot help you activate your cardiopulmonary and fusion movements.

Therefore, using stretching as a warm-up, especially for people who only use stretching as a warm-up, is actually not enough to warm up, and it cannot help us effectively improve our training performance.

For example, leg training is very exhausting. If you use leg presses as a warm-up before leg training, you will be out of breath when you squat, and you will also feel unfamiliar with squat movements.

And if you use frog jumping or jumping as a warm-up, then your heart and lungs will also be awakened, your hip joints will be lubricated, and you will be familiar with squat movements, so you can eat more with one fish.

Therefore, the third reason why I do not recommend using stretching as a warm-up is that the warm-up effect of stretching is single, and the warm-up is not thorough enough, so it is difficult to promote formal training.

Of course, it is not recommended to use stretching as a warm-up, but it does not mean that this approach is absolutely wrong. There is no absolute right or absolute wrong in fitness.

If you insist on stretching as a warm-up, then you need to be careful not to stretch for too long, and not to stretch too much, and at the same time with other warm-up exercises.

I am Master Wangwang,

Remember to like, follow and comment!

The range of motion of the joints is too large and the control is more difficult

Stretching has the effect of increasing our range of motion, but although it can improve our flexibility, if you stretch before the formal training, it will make the formal training movement more difficult to control.

Because the greater the range of motion of the joints, the higher the difficulty of movement control. In fact, it is easy to understand, which is more difficult for the bench press barbell to touch the chest or not to touch the chest? Full squat or half squat, which is more difficult?

Therefore, stretching makes our range of motion of the joints higher than usual, so the body can't adapt, which increases the difficulty of the movement, so it is easy to lose control.

Some people don't feel this clearly because you haven't put on the weight and difficulty, so it feels the same as not stretching, but it's actually not the same.

I have an experience that if I don't stretch my shoulders before doing the handstand, then my performance is relatively stable. However, if you perform shoulder stretching, the range of handstand support will become larger, so you can fall down and not support it.

Then there is a certain danger in this situation, so stretching is not recommended as a warm-up. My first reason is that it will increase the difficulty of fitness control and bring danger to fitness.

Stretching for a long time will deplete our muscle strength

Stretching can relax our muscles, but long-term stretching will deplete our muscle strength, which will reduce the intensity of formal training.

Because stretching is stretching our muscles, in this state, muscle elasticity is constantly depleted. Just like a rubber band, if it is stretched for a long time, its elasticity will decrease.

The decrease in muscle elasticity directly reduces muscle strength. For example, if we do seated rowing, we can pull 150 pounds without back stretches, but if we do back stretches ahead of time, we may only be able to lift 140 pounds.

Of course, many people may not understand the weight change of equipment fitness. But if you do gymnastics, the change will be very obvious.

For example, we can compare the number of pull-ups. After stretching your back, you can practice pull-ups. Generally, the number is not as much as you do without stretching. If you don’t believe it, you can try it.

So I don't recommend stretching as a warm-up, the second reason is that stretching consumes our muscle strength and reduces our training intensity.

Stretching does not have the effect of activating the heart and lungs and integrating formal training

Running, burpee, jumping and jumping, etc., have the effect of one action playing multiple roles. For example, the action of jumping and jumping can not only strengthen the heart and lungs, but also lubricate the muscles and joints. At the same time, it can also be used as a running, The fusion movement of bounce training.

However, stretching as a warm-up only has the effect of lubricating muscles and joints, and cannot help you activate your cardiopulmonary and fusion movements.

Therefore, using stretching as a warm-up, especially for people who only use stretching as a warm-up, is actually not enough to warm up, and it cannot help us effectively improve our training performance.

For example, leg training is very exhausting. If you use leg presses as a warm-up before leg training, you will be out of breath when you squat, and you will also feel unfamiliar with squat movements.

And if you use frog jumping or jumping as a warm-up, then your heart and lungs will also be awakened, your hip joints will be lubricated, and you will be familiar with squat movements, so you can eat more with one fish.

Therefore, the third reason why I do not recommend using stretching as a warm-up is that the warm-up effect of stretching is single, and the warm-up is not thorough enough, so it is difficult to promote formal training.

Of course, it is not recommended to use stretching as a warm-up, but it does not mean that this approach is absolutely wrong. There is no absolute right or absolute wrong in fitness.

If you insist on stretching as a warm-up, then you need to be careful not to stretch for too long, and not to stretch too much, and at the same time with other warm-up exercises.

I am Master Wangwang,

Remember to like, follow and comment!