Stretch, before or after your workout?
My clients ask me on a regular basis if it is good to stretch before their workout, the answer is no! In fact, some stretches can hurt your performance, especially before your body has had a chance to warm up. Moreover, you are more at risk of injuries when you stretch a cold and non-elastic muscle than when it is warmed. You need to know that there are two (2) types of stretch:
• Dynamic Stretching: is performed in the warm up, at the beginning of your exercise program, by increasing the range of motion; just like the one in a group fitness class (example: marching with high knees, large arm circles, or marching with a single leg lift). This type of stretch boosts your body temperature, heart rate, and circulates nutrients to your muscles.
• Static Stretching: is when you hold a stretch position for 30-60 seconds to improve your flexibility and range of motion (example: holding your bent leg behind you to stretch your quads). This is the one you have to practice at the end of your training session to lengthen your thigh muscles. Perhaps, if you have tight muscles, it is recommended to stretch to help loosen them slightly between sets, for 10 seconds or less. Yoga (click here to assist to my yoga classes) is such a secure and fun way to stretch those tight muscles while you work on your balance, strength, and concentration all at the same time. Have a peek at my services.