Stretch before or after exercise/strength training?

This is always a misconception..."You should stretch before exercise to reduce injury and warm up the muscles."  I always suggest warming up by jogging, biking, or jumping rope to get the blood flowing and to break a sweat. Save the stretching for after the workout when you get more benefit.

When most people warm up, stretching is first. Not a good idea. In general, warm-ups that incorporate dynamic stretching appear to improve force production and explosiveness, whereas static and PNF stretching either maintain or decrease performance capabilities, according to studies referenced by the NSCA (National Strength & Conditioning Association). Dynamic stretching is actively using and moving the muscles to warm up where static stretching is passively pushing or pulling muscles into a stretch when they are relaxed, which is what most people doing.  The good thing is when most people start stretching before training in groups they are usually too busy talking among each other more than stretching.

I have even noticed some higher level athletes stretching before training, but very few. Now in most cases with higher level athletes you will  notice they start running, jogging, or biking before they do any activity or stretching.  You may even notice them mimicking the movements they will be performing. This is a warm up with active or dynamic stretching which has been shown to increase performance in sprinting, strength and power. Pre-exercise passive stretching where someone stretches and pulls on a cold muscle decreases its elastic energy. In an interesting article I read, it mentioned that "Studies actually show that stretching before a weight-lifting workout will make you weaker and less effective. You don't get the same benefit from the workout."

Sometimes many of us get stuck into a way of thinking and aren't even sure why. Do an active warm up with jogging, biking, or even rehearsing the movements/exercises you plan to do in the workout and stop wasting time stretching before you exercise, especially with weight training or other anaerobic activities or sports.

Missing in Action

Can't believe it's been almost a month since our last post. I guess it's been a whirlwind of a month.  With two kettlebell workouts a week over the last couple weeks, I've actually tried to get a little more surfing in, and actually got a few wrestling sessions in with Joe A.

The Tuesday Workout Crew was slim this week but we still got a challenging KB session in, Mike H and me. Its  been a while since I did a workout like we did this week and I tore up my hands up a little in the process. This time it was with the 24kg instead of the 16kg. It makes a difference and we didn't do nearly as many reps. It was a complex set of push press, snatch, clean, and swings all one arm.  The set consisted of 8-10 reps of each exercise, the four exercises in a row with one arm then switching to the other arm, for 4 sets. Definitely grueling even though last time it consisted of 20 reps each exercise.  KB squats with lunges and finishing up with pull ups made it, none the less, a nice challenging session.

Saturday B.Y.O.K.B at Doheny Beach was a session of a couple complex sets and a little KB juggling competition between Mike H and me.  Something like playing HORSE in basketball. The only thing is if we tried to do too many tricks in a row the next person couldn't remember what the heck the series was in order to repeat it. You definitely get a workout juggling but having fun at the same time. I haven't tried juggling dumbbells in the gym yet. Maybe next time.