Two basic parts in any type of training, but that many are skipped (whether by laziness, lack of time or simply because they do not consider them important) are the initial warm-up and the 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 doing them is to execute them correctly. Let’s look at some of the myths and truths about warming 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 the heating has two parts: on the one hand a general heating to increase the pulsations and “warn” the body that we are going to make an effort, and on the other the specific, in which We will work the mobility of the joints and prepare the movements that we are going to carry out later.
- In the stretches you have to make rebounds and notice how the muscle hurts: false. Stretching with rebound or ballistic type are those that serve us to work flexibility, not to relax the muscles after an effort. On the other hand, we should never feel pain, but a slight tension.
- If I am going to do aerobic training I do not need to warm up: false. Very typical especially among the people who go to the pool : you put on the swimsuit, glasses, 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 width of the stroke of a stroke swimming for example, crol) and that we do 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 of warm-up is enough to be prepared to train: half truth. It 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 the specific activation of muscle groups, approach series, etc.) . For ordinary mortals, compared to 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 in hot 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 it is less prone to injury (after, of course, having warmed).
And you, do you always remember to warm up and stretch in your workouts?