Stretch Workout To Get Stronger And Recover Faster

by Jeff on November 15, 2010

Having a stretch workout after your resistance training helps you get stronger and recover faster. If you stretch the wrong way before your workout, it will make it more likely for you to get injured instead.

The University of Hawaii-Manoa did a study with 1543 people who ran in the Honolulu Marathon. This study linked pre-workout stretching with a higher risk of injury. In this study, the runners that stretched prior to running had a 33% higher risk of injury compared to the runners that didn’t stretch.

Why You Shouldn’t Stretch Before Your Workout

Stretching your muscles causes them to loosen and it removes tension on the joints, it also puts your muscle into a relaxed and resting state. Exercising when your muscles are in this ‘stretched out’ state can lead to greater injuries . When you are exercising, your muscles need to contract to go through the motions, transitioning from a stretched out state makes it harder on your muscles.

Why You Should Stretch After Your Workout

Do a warm up that focuses on mobility BEFORE exercising, and then stretch afterwards. Stretching afterwards enhances recovery and increases the body’’s ability to travel through its range of motion. Stretching after your workout will help your muscles recover faster. Stretching after your workout will also help increase your strength gains by 10%. A 10% increase in strength is enormous.

As mentioned previously, when you workout, your muscles contract. When you’re lifting heavy weights, your muscles will remain in the contracted for some time after you finish your workout. Until your muscles will not have recovered until they have returned to their original length instead of the contracted length. Stretching will facilitate for this restorative  process to speed up. Do a stretch workout right after your resistance training for the best effect.

There are two kinds of stretching:

  1. Static
  2. Dynamic

The kind of stretching that will help you recover faster and make you stronger is static stretching. This is the conventional way of stretching. All you need to do is hold the stretch for 30 seconds to a minute. It is important to relax into the stretch and breathe deeply.

P.S.

If you enjoyed this article, you might be interested in reading about an unconventional and powerful way of doing cardio. To check it out, just head over to my post on the Best Cardio For Weight Loss.

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{ 2 comments… read them below or add one }

Raymond - ZenMyFitness November 16, 2010 at 10:05 am

This type of stretching I have read is used by Eastern block power lifter to stretch their fascia membrane covering the muscle allowing it to grow easier. For whatever reason the stetching does work.
Raymond

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Srdjan P - Bloom to Fit November 16, 2010 at 7:06 pm

Great post! You must already know from reading my post that I do dynamic stretches prior to a workout to place a joint through its full range of motion. You can’t really prepare a muscle for movement by holding it statically. It makes not sense.

I do static stretches after a workout. This helps me improve my flexibility.

It’s interesting to see studies showing that “runners that stretched prior to running had a 33% higher risk of injury compared to the runners that didn’t stretch.” It’s tough for some to go away from traditional theories.

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