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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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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
mza, argentina
I always use my jump rope for warming up. I do about 300 jump (2 or 3 minutes) and get my body warmed. Since I met you, My kettlebell and jump rope are my best friends!! haha. And for post WO I love your YOGA exercices with some soft music. 🙂
Private Member |
I’ve always had a hard time making myself either warm up or stretch. Eventually I started stretching after working out with you because it feels so goooood, but still can’t find the will to warm up properly before my training. Your article might help me to start doing the warmups as well, but who knows.. We’ll see tomorrow in the morning before my workout 😉
Private Member |
Hahaha, I might start using that video as an alternative warmup routine! 😉
Private Member |
Great Tips, Thank you!!
Private Member |
cardwell, queensland, australia
I love that song! I always warm up with jump rope (steady, steady) doing basic bounce and high knees, some step ups without weights, I use a lesser weight and do kettlebell swings and low windmills, air squats and I love side to side jump lunges too. Crab toe touch is another favourite warm up I use and plank. If I don’t use dynamic warm ups I won’t get through the workout properly, I never really do static stretches until after the workout when my muscles are well and truly warm. Great article Zuzka, thank you. 😀
Private Member |
lodz, poland
I always warm up with jump rope (such a habit after your Zshred workouts, when you used jump rope a loooot ;))
but I guess I might use the vid above as the brand new warm up routine 😀 Though something tells me it deserves a huge X :D:D:D
Private Member |
Great info Zuzka. And I think I’m going to dance to this favorite song of mine before starting your workouts :)) so fun. !!
Private Member |
kraków, poland
So positive video. Thank you for sharing. 🙂
Private Member |
mexico, méxico
I’m used to do a complete warm up before the WOD. This warm up consists of moving all the joints of the body to lubricate them, dynamic stretching, jump rope, and static stretching, it usually takes me about 20 min. I would call it a workout within the workout :p After reading Zuzka’s article I’m starting to think I can change my warm up routine by taking out the static stretching, it makes no sense to do static and dynamic stretching knowing the impact each has in body muscles. I have noticed I usually do less reps in the same time than Zuzka and I’m not a newbie. So I´ll try and see. I’m eager to see a positive result. 🙂 Thanks for sharing Zuz!
Private Member |
los angeles, ca, usa
I usually warm up by taking my dog for a brisk 30 minute walk. Is that sufficient?