Top 5 Static stretching fables

Static stretching is the most performed form of stretching. For most people it is the only form of stretching they know and its simply synonymous with stretching. Static stretching is performed by all sorts of athletes, from those just starting to run after years of inactivity to the most elite athletes in almost all sports. It is often recommended by (personal) trainers and coaches for several reasons, all of which have been dis proven by scientific research. Or in other words are plain nonsense. This article will tell you which supposed effects are static stretching fables.

Fable 1: Static stretching increases muscle length

This is the primary and most logical reason most people perform static stretching. To increase range of motion. And static stretching is indeed effective in increasing the range of motion of a muscle. However these effects can be short lived (30 minutes) when not done regularly. After several weeks of static stretching range of motion can be increased for longer periods. The increase in range of motion is not caused by longer muscles or tendons however, but due to adaptations in the nervous system. These adaptations lead to you feeling less pain when stretching and allow the muscle to reach a greater length than before. The total length of a muscle and it’s tendons is not altered and only changes when the muscle is completely immobilized.

Conclusion: Static stretching helps improve range of motion because a muscle lets itself stretch to longer lengths but not because the muscle itself grows longer.

Fable 2: Static stretching improves performance

If even elite athletes perform static stretching before starting their workout or match it should be good right? Studies how otherwise however. Static stretching reduces maximum strength in the stretched muscles. Sprinters that performed static ankle stretches before a sprint took significantly longer to perform that sprint than when they performed a general warm up. In a rare long term study to the effects of static stretching on strength development it was concluded that static stretching performed before or during training inhibits strength increases. Since strength is an essential component in many sports activities static stretching decreases performance. Static stretching decreases running performance in running events and lastly, static stretching decreases the ability to maintain balance and stability in for example the ankle joint.

Conclusion: Static stretching performed before or during exercise does not improve performance but in fact decreases it and inhibits strength training progression. Only when range of motion is too impaired to perform movements does it aid performance, but one ask yourself if this is wise when range of motion is impaired.

Fable 3: Static stretching helps prevent injuries

 

Injury prevention is also one of the main reasons to perform stretching. While it is true that a limited range of motion may increase the risk of injury during sports. This does not necessarily mean that stretching before an athletic activity is a good idea. Much research has been done on the effects of static stretching before exercise and no significant effect on the injury rate was found. It can even be argued that since static stretching reduces explosive strength, joint stability and increases range of motion to an extent the brain is not familiar with (and hence can’t control movements as well as in your ‘original’ state), injury risk can even increase when exercising after performing static stretching.

Conclusion: Static stretching performed before exercise does not decrease risk of injury and might even increase it.

Fable 4: Static stretching can be used as an effective warm up

Static stretching impairs performance in endurance activities, strength development and power (sprinting) activities and in addition is not effective in reducing injury risk. From this you can already gather that it is not useful to perform it before activities in which you train strength, power, endurance and/or balance. Furthermore, since static stretching is passive and no active muscle contractions are made, blood flow to these muscles does not increase and therefore static stretching does nothing to warm up the muscles.

Conclusion: Static stretching as a warm up should generally be avoided. It does not warm up the muscles and decreases performance.

Fable 5: Static stretching helps prevent muscle soreness

Static stretching is also performed after a workout to prevent muscle soreness. Muscle soreness is quite a difficult phenomenon to study, however research does not indicate that static stretching decreases muscle soreness. A good warming up that actually warms up the muscles and gradually increasing exercise intensity when starting with a new exercise is far more effective to prevent or reduce the amount of muscle soreness.

Conclusion: Static stretching performed before during or after exercise does not help prevent or decrease muscle soreness.

What is static stretching good for?

Is it all bad to perform static stretching on a regular basis? No, as said before it can help achieve the range of motion that is necessary to perform everyday or sports activities. However static stretching should not be performed before or during a workout because it decreases strength, power and endurance performance and in addition decreases the ability to maintain balance and stabilize joints. Trainers and coaches alike should determine whether they should include static stretching in their training programs and if so, include a separate training session preferably on another day. When done separately from a regular workout, it can still be a useful method of increasing range of motion that can be useful for everyday activities and increasing sports performance. (But only when a decreased range of motion inhibits performance). Activities that focus on static stretching such as yoga or similar classes can be a good addition (with additional stress reducing benefits). However do not perform static stretching around more intensive workouts.
 

Article Source:http://fitness-science.org/top-5-static-stretching-fables/

Photo Source: www.fitness-science.org
 

‘A Key Component To ANY Athletic Looking To Improve Their Performance!'

Metabolic Conditioning: How it works and why it’s effective by Aaron Porter

Metabolic Conditioning (MetCon) is a term that has been loosely used for some time now. Produced in the age of High Intensity Interval Training and CrossFit style workouts, it is easy to see why some athletes and exercise enthusiasts would be confused as to the difference between the three styles. The secret to understanding true Metabolic Conditioning and its benefits is found in the formatting of the workout itself. The format of each consists of little details in types of movements, rest intervals, and targeted energy systems that sets each apart from the rest.

For the purpose of this article we will focus solely on MetCon. MetCon is a set of conditioning exercises designed for the purpose of enhancing energy storage and delivery for any activity. Consider that MetCon brings circuit training to a higher level. The beauty of this style of training is that it is designed to provide a faster more efficient way to produce desired results without sacrificing any of the quality. The object of MetCon is to alter and manipulate specific variables that affect the body’s adaptation to exercise stimulus. These variables include intensity, exercise selection, sets, reps, rest intervals and time under tension. By simply changing one or two of the variables, one can target different metabolic pathways in order to prevent adaption and increase metabolic capacity.(2) Simply decreasing the rest intervals would increase the intensity of the movement. The fact of the matter is that Metabolic Conditioning is just that. It is targeting a specific metabolic pathway and increasing metabolic demand in order to quickly and efficiently increase energy expenditure and overall metabolic efficacy.

There are many benefits to MetCon training as with most training regimens, however there are a few specific benefits that are prevalent in metabolic training. First, MetCon gives an athlete the ability increase performance directly(1). If an athlete primarily uses the anaerobic glycolytic (intermediate) system then they are able to tailor a specific workout to meet the needs of the Phosphocreatine and the Anaerobic Glycolytic systems by decreasing rest intervals and integrating more power movements. This provides the ideal specificity and functional strength required to increase performance and excel on the field.

Another benefit of MetCon is that it does not have to interfere with your lifting schedule. Metabolic Conditioning is extremely straightforward. Many individuals equate a MetCon to a CrossFit WOD which is not the case. Especially in people knew to the MetCon world, there need be no 9-12 minute circuits. Depending on how advanced you are in a fitness sense should be the primary basis on how long your MetCon is. There is a “beat down” mentality that has been inherited by the HIIT and MetCon society in which soreness and extreme fatigue are a measure of workout quality. This should not be the case. Remember, specificity. If a MetCon only takes 3-4 minutes then what are you supposed to do to fill in the time? Lift and get stronger. Stronger makes things easier. The only real measure of a workout goes beyond today’s workout and into the question, “Am I making any progress?”.

Metabolic Conditioning should be a staple in every athletes training regimen and if done properly it opens a world of progress in a very short period of time.

Article Source: http://athleticlab.com/metabolic-conditioning-how-it-works-and-why-its-effective-by-aaron-porter/
Photo Source: http://athleticlab.com/wp-content/uploads/2015/03/

‘What Is Metabolic Conditioning, And How Can It Improve YOUR Athletic Performance?'
 

Three Ways Yoga Can Improve Athletic Performance

 

If you think yoga is just for hippies or flexi-bendy, prissy girls with hot yoga pants on, think again. Developing a consistent yoga practice can  help you get stronger and improve athletic performance. 

By integrating yoga into your routine, you learn to control your body and your mind. The mind-body control acquired can truly provide next-level results for athletes.

Here are three ways that yoga can improve athletic performance:

Increased Power and Strength: By increasing your flexibility you will also increase the range of motion. By improving your range of motion, an increased power output is obtained due to greater muscle recruitment and more efficient movements. 

Hello, Better Muscle Function Through Breath: The first rule of the physical yoga practice is you must breath. By fully breathing in each yoga posture a heightened level of presence is obtained in each pose. By getting in touch with your breath, you can more efficiently take in oxygen, release carbon dioxide which results in better muscle function. Oxygen is just as vital to muscles and strength as protein. Working with your breath can assist you in developing positive respiratory habits that strength and improve athletic  performance. 

Shortened Recovery Time: One of the less talked about benefits is yoga is the ability to shorten post-workout recovery time. A vigorous workout can leave athletes with  sore and energy-depleted muscles. With a few postures and some breath work yoga can help move energy through the body and relieve what could have otherwise been several days of muscle soreness.

 

 

Article Source: http://www.julieannthiry.com/#!Three-Ways-Yoga-Can-Improve-Athletic-Performance/cmbz/55099e870cf2393ebb2d30ff

Photo Source: http://www.robertharding.com

‘Awesome! Have You Tried Yoga Before? How Has It Helped YOU?'