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Should You Stretch Before Your Workout?
Fitness | October 01, 2015
Always stretch, never stretch, stretch this way. It’s easy to get a lot of locker room-advice on the subject. But what’s the truth? Is it good or bad to stretch before doing one of my high intensity workouts?
Dynamic vs. Static
First off, let’s talk about dynamic movement or stretching as opposed to static stretching. Static stretching is when you get into a deep stretching position, like a runner’s lunge, and hold it for an extended amount of time to stretch one or more muscle groups.
Dynamic stretching is moving (usually rhythmically) in a way that incorporates an extended range of motion (ROM). Range of what now? That just means that you’re moving your body in ways that are bigger than how you normally do stuff… think jumping jacks or speed skaters. But isn’t that just warming-up? Definitely! Warming-up, dynamic movement, rhythmic stretching – it’s all the same thing.
Pre-Workout Priorities
If a muscle feels really particularly tight or sore, there’s no harm in static stretching it before you get your sweat on. But in general, I don’t recommend static stretching before you do one of my workouts. Studies show that when you stretch a muscle statically, it breaks down the muscle fiber. Although this builds strength in the long-term, the tearing of the fibers makes the muscle weaker short-term. Meaning, if you do an intense set of quad stretches and try to do one legged squats, you might find that you can only get 10 reps on each side instead of 14. Less work means less progress and less calorie burn and who wants that? Typically in my warm-ups I do dynamic exercises that get my heart pumping.
Cold Ain’t Cool
You should never go straight into an intense workout cold. Warming-up, or dynamic stretching, has been proven to increase blood flow to the working muscles. This increases the temperature of the muscle, making it more agile and elastic, literally warming the muscle up. This increases your range of motion (there’s that ROM again) and decreases your risk of injury. Generally, it’s best to warm-up the muscle group you’re getting ready to use in your workout. If you’re getting ready to do an upper body workout, it’s a good idea to do big arm circles and shoulder rolls. Most of my workouts include exercises that use muscles throughout the body so I’ve gotten in the habit of just doing total body warm-ups.
The Bottom Line
Stretching is good! But I would save the intense, static stretching for post-workout, dedicated stretch workout, or rest days. When you’re getting ready to do one of my high-intesnsity workouts, always make sure to warm-up with dynamic movements. Try to use the muscle groups you’re gonna be working and have fun with it! Dancing furiously to your favorite song can even count as a good warm-up before you get crazy on some burpees with me 😉
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
I LOVE that YouTube video you put up! It made me so happy to watch it!!!!!! 🙂 🙂 🙂
Private Member |
perth, wa, australia
I warm up by doing 1000 skips before doing your daily workouts.. works perfect for me 🙂
Private Member |
williasmport, pennsylvania, united states
hahahha that may be my new warmup video 🙂
I try to warmup by dancing overly exaggerated LOL…like I am in a show or something..it’s big time dynamic stretching 😛
Private Member |
rutland, vt, usa
Boy Zuzka! You always know how to make us get up from our butts and shake them! That video really made me get out of bed and warm up with it to then do one of your kettlebell workouts! Thanks for doing such an amazing work to inspire us! THANK YOU!!! you’re the best!