Weight Lifters Need to Stretch to Prevent Injuries and Increase Muscle Gains
The Golden Rule of Strength Training: Stretch to prevent injuries and increase muscle efficiency.
Stretching should be a natural part of your weight training routine. Some people stretch before and after a workout, while others prefer to stretch only after the workout. If you’re going to stretch beforehand, it is crucial you warm up those muscles first. Otherwise, you will increase your risk of injury.
Warming up is as simple as marching in place at a pace that is comfortable for your body. Other ways to warm up range from jumping rope to jogging. The important thing to keep in mind is that a warm up should never over stress your joints. Keep it slow and gentle. A warm up increases blood flow to organs like your heart and lungs. As a result, more oxygen and glucose (sugar) are sent to your muscles. And, viola, you have more energy to workout.
Okay, now you’re ready for stretching. Or, if you prefer, jump right into your workout and save the stretching for after your cool-down. However you choose to stretch, there are five guidelines to follow when stretching:
1. Take your time. Stay relaxed; stretching is a tranquil activity! Avoid thinking about work-related troubles or any problems on the home front. Instead, visual a place or memory that provides you with joy and serenity.
2. Easy does it. All your movements should be gradual and gentle. Stretch only to the point where you feel mild tension in your muscles. A slight burning sensation is one thing, but outright pain is not an option. If it hurts, stop. Don’t try to ‘keep up’ with a workout partner.
3. Hold a stretch for 30 seconds (or longer, as you become used to a particular stretch). Blood needs time to flow into the muscles and tendons need enough time to stretch.
4. Don’t bounce while stretching. This can sever blood vessels and can ‘lock up’ muscles.
5. Breathe. Breathing is always a good idea, but it’s particularly important when you’re stretching. Exertion may cause you to hold your breath. Resist this urge. Take deep, steady breaths. Exhale as you reach for the position. This brings more oxygen into your bloodstream, which in turn provides more oxygen to your muscles.
Practice these five guidelines every time you do your favorite stretching routine. And don’t forget that cool down! This is an important step in your routine. Cooling down eases strain on your heart and lessens the chance of post-training muscle soreness.
