Two basic training in any type of parts, but nevertheless many jump (either because of laziness, lack of time or simply because they do not consider important) are the initial heating and final stretches.
They are not incidental: they are part of a complete training routine and, as such, we must treat them. And as important as them is run them properly. Let’s look at some of the myths and truths about warming up and stretching.
If I only did cardio I do not need to stretch: False! Regardless of the type of training you do, take a few minutes to calm down and stretch the muscles you have worked will benefit you, improving your recovery. If you have done soft cardio you have also subjected your muscles and ligaments to a period of stress: always stretch before you leave.
If I am going to train strength I can warm up on the tape: Half truth! Ideally, as we said a few weeks ago, is that warming has two parts: first a general warming to increase heart rate and “tell” the body that we will make an effort, and on the other the specific, in which We will work the mobility of the joints and we will prepare the movements that we are going to realize later.
In stretching you have to bounce and notice how the muscle hurts: False! Stretches bouncing or ballistic type are those that help us to work on flexibility, not to relax the muscles after exertion. On the other hand, we should never feel pain, although a slight tension.
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If I am going to do aerobic training I do not need to warm up: False! Very typical especially among people who go to the pool: you wear the bathing suit, sunglasses, a hat … and swim! It is important that before we get into the water we move our joints dry, especially those of the upper train (think of the amplitude of the stroke of a stroke swimming for example, crol) and that we perform a few lengths in various styles at a pace Very moderate. The same with other types of aerobic sports such as cycling, running, etc.
Static stretching is only done when finished: Half true! During the warm-up phase we can do dynamic stretching, that is, in movement; While static stretches, in which we maintain a certain position for about 20 seconds, must be performed at the end of the session and / or after dynamic heating. The premise should be not to stretch in a static cold.
With ten minutes warm-up is enough to be prepared to train: Half truth! You may and may not: it depends on the type of training you are going to do next. There are activities, such as strength training before a competition, that require very specific warm-ups for which we must take our time (can last 30 or 40 minutes if we include specific activation of muscle groups, approach series, etc.). For ordinary mortals, in the face of moderate-intensity training, it is normal for 10-15 minutes between general and specific warming.
It is best to stretch immediately after you have finished training: Half truth! Normally this is true: it is best to stretch warm after training. But there is an exception to this rule, and it is when we have performed a very tiring workout and we have ended up very fatigued: in this case it is a good idea to let the muscle recover a couple of hours after the return to calm, and stretch Then, when he is less prone to injury (after, of course, having warmed up).
And you, do you always remember to warm up and stretch in your workouts?