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2003/06/29, 05:14 PM
everywhere i go i read on different things....but i would like to know showed i stretch after every rep or after every complete rep for each body part???i stretch about 20 min before everybody part put as i'm doing my rep i feel as if i have to lossing them up again......? ;)
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2003/06/29, 05:27 PM
Do you mean after every set? I generally stretch after my warm up and then again between sets.
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2003/06/29, 05:35 PM
yes that is what i mean............
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2003/06/29, 05:38 PM
lately it just doesn't feel right not to stretch after every set......i usually complete a full set ex 10 reps of 12 then andwhen i go to a diferent part then i stretch but i want to do it after every set of 10 is that fine
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2003/06/29, 06:10 PM
There is nothing wrong with stretching after each set. In fact, can be quite beneficial. Get more blood flowing to the area.
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As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
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2003/06/29, 09:35 PM
There is a big debate in training regarding the proper usage of warm up activity & stretching methods in regards to pre workout application. First & foremost in this issue is that we as trainers must always put the clients safety as priority number one with results & compliability coming in at a close second. With this in mind the first question would be whether or not pre workout stretching is beneficial in preventing injury from occurring. Personally I believe that there is evidence that light stretching prior to training as some benefits of preparing the muscles for future activity however there are many foreseeable problems in this practice. The first of these problems is that many trainees do not properly warmup before performing the stretches which in itself INCREASES the possibility for injury. Secondly anything more than light stretching can lead to injury & also has a negative effect on the muscles output for the upcoming training session. One way to solve this problem would be to perform an adequate warmup (such as a brief aerobic session just long enough to reach THR) in order to generate blood flow to the muscles & increase overall body temperature in the muscle tissue & then perform light stretching while being careful not to exceed any particular joints current range of motion. I feel this is going to probably the better & also more overall accepted method however I know it is not the only way, nor am I convinced that it is the best. Consider this, the majority of warm up exercises (treadmill, stationary bike, etc.) usually have very little to do with the muscles involved in the training session, with the exception of leg training of course . So in my opinion it makes no sense to spend 5-10 minutes on a treadmill prior to a chest or other upper body workout. I feel that since our training is goal & muscle specific than our warm up & stretching should be as well, so here is my proposal. Instead of spending 15 minutes or so warming up & stretching & then perform numerous warm up sets anyway I say incorporate the cardio warmup & muscular stretching into our warmup sets that we are going to do anyway. By performing light resistance, high rep warmup sets, with a full ROM prior to training a particular muscle group we can achieve the increased blood flow, the increased body temperature, & insure the muscle is adequately stretched prior to training. An additional benefit of this method is that it overall it takes less time, therefore allowing us more time to focus on the actual training session. So there you have it, my theory on an improved method pre training warmup & stretching protocol. I realize that it is not the fix all, sure thing, miracle answer, But it does provide yet another valuable tool for our training arsenal.
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\\"Knowledge & persistence is all one needs to succeed\"\
---Patrick L.
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2003/06/29, 09:48 PM
plfitness can you summerize Im to tired to read
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/06/29, 11:48 PM
Geez, the way I read her post was nothing to do with warming up, it was after sets of the exercise stretching that particular muscle. I say, yes, this is fine, as stated, the muscle is quite warm, and stretching can help the elasticity of it and increase blood flow.
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As far as genetics go, the skies the limit. You are limited only by your mental perception of it.
Ron
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2003/06/30, 12:17 AM
bb1, I apologize for the long post, it was an essay I had previously prepared for a project of mine & I though it may be helpful for those with the inclination to read it. As for the warm up part, I now that was not part of the question, however pre-workout stretching was & I feel that the two are inseperable. Personally I feel that training with proper range of motion in itself provides adequate stretching although LITE stretching in between sets can't hurt as long as the muscle is not stretched beyond its trained range of motion. As far as stretching in regards to flexibility training research suggests that it should be performed at the end of the training session & also that as the joint increases in range of motion one should be sure to strengthen the muscle in the new range of motion to avoid imbalances or possible injury.
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\\"Knowledge & persistence is all one needs to succeed\"\
---Patrick L.
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2003/06/30, 09:51 AM
thankz bb1ft...i stretch every chance i get .....it just feels better to me when i can get as many in as i can......but i was not sure if that was good for the muscles or not....i know stretching is good......i"m going for the long lean long,,,,,i have to with my height 5'
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