The phrase warming up is a tad more literal than one might assume. Everyone knows that it’s recommended to stretch before exercising, but the reasons for doing so or the proper way to do it might not be so obvious. According to the editors at PhysioRoom.com, all of our soft tissues, including muscles and tendons, are thermo-elastic and therefore, are much more extensible when they’re warm – hence the term warming up.
“This is like a blacksmith working with a horseshoe; when the horseshoe is hot it can be stretched and manipulated, but when it is cooled it is rigid and inflexible,” the editors explained. “All stretching is ineffective if it is performed when the body is cold, and should therefore be preceded by a series of warm-up exercises to increase tissue temperature.”
This statement perfectly coincides with an article recently published by the New York Times. The article’s title, however, comes with a bit of a shock. “Reasons not to stretch” explained that professional athletes who need a burst of performance might want to think differently when it comes to extensive stretching.
“It loosens muscles and their accompanying tendons,” the article reported. “But in the process, it makes them less able to store energy and spring into action, like lax elastic waistbands in old shorts.”
As the editors of PhysioRoom.com reported, a series of warm-up exercises prior to stretching will reap the best results, for amateurs and pros alike.
To “warm-up dynamically,” the NYT article says that moving the muscles that will be called upon in your workout is key. “Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.”
Once those warm-up exercises have been implemented, stretching can ensue. And luckily, there should be little concern in terms of over-stretching. The editors at PhysioRoom.com explained muscles and tendons have a natural reflex arc that prevents excessive stretching.
“Receptor nerves within the muscle are sensitive to changes in muscle length and tension,” they said. “When a muscle is stretched, the muscle spindles send a message to the central nervous system to cause a reflex contraction of the muscle in order to prevent stretch damage.”
Regardless, stretching should still be carried out slowly and gradually. And each stretch should last about 20 seconds to be considered effective and safe.
To get more information and examples of how to warm up before a workout, stay tuned to the GoXercise blog. We’ll post a video later this weekend that exemplifies some of the best methods to use.