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Wrong! Stretching Is NOT the Best Thing to Do before a Workout, Then What to Do Instead?

Wrong! Stretching Is NOT the Best Thing to Do before a Workout, Then What to Do Instead?

Old habits are hard to break.

This also seems to be the case when it comes to the old school static stretching that you used to do in your physical education class. Static stretching, like tugging on your arms and legs has been the default “warm up” activity for decades, promising to be the best way to warm up for a workout or athletic competition. However, stretching is not the best thing you can do before your workout. In fact, what you’re about to read may go against everything you’ve been taught about stretching before you workout.

The one thing you shouldn’t do at this time is the very thing that most people do: stretch. So why is stretching before a workout a bad idea? Here are 5 reasons.

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1. Stretching is not the same as a warm up.

This is probably the hugest misunderstanding when it comes to preparing yourself for a workout. It’s imperative that you understand that these two routines (stretching vs. warming up) have completely different identities.

2. Stretching does not prepare your body for exercise.

Stretching actually decreases your heart rate and doesn’t stimulate your nervous system to prepare for the high intensity workout you’re about to take on. A study published in The Journal of Strength and Conditioning Research shows that stretching before you lift weights may leave you weaker and less coordinated during your workout.

3. Stretching alone, before a workout, might increase risk of injury.

According to research in the Clinical Journal of Sports Medicine, stretching doesn’t prepare your muscles for eccentric loading (negative reps), which is when most strains are believed to occur.

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4. Stretching doesn’t prevent injury.

The idea that stretching prevents injury is almost a folk tale dating back to when Physical Education classes where introduced in school. It’s had a long life, but it’s time to put the idea to rest. Simply put, there isn’t any research to show that stretching alone helps prevent injury.

5. Stretching can make you sleepy.

Passive, static stretching has a calming effect that can make you sleepy—not exactly the mood you’re looking for before an intense workout.

So what should you do instead?

Perform a full body dynamic warm. Warming up will prepare all of your systems to ensure that you perform most efficiently in your workout. A good warm up should affect the heart, blood vessels, nervous system, muscles and tendons, along with the joints and ligaments. Additionally, a good warm up will sharpen your reaction time, enhance concentration, improve coordination and regulate your mental and emotional state. The warm up template below is a surefire way to ensure that your mind and body will be prepared to take on any workout.

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  • 5–10 minutes of aerobic activity (jog, bike, row)
  • 5 minutes of dynamic stretching and mobilitywod work (arm swings, leg swings, lunges, neck rolls, mountain climbers, foam rolling, voo doo flossing)
  • 5 minute mental prep

By using this template and performing a makeover on your warm up rather than just stretching, here is how you’ll improve your health mentally and physically:

  • The aerobic activity will prepare your cardiovascular system for exercise.
  • The dynamic stretching will not only prepare your joints and ligament for similar movements you’ll be doing in your workout, but it will also raise and maintain body temperature as you enter your workout. (static stretching can drop your temperature).
  • By practicing visualization and including mental prep in your warm up, you’ll not only be laser focused for your workout, but you’ll improve movement efficacy lowering your risk of injury.

Things to do before (and during) your workout to prevent injury bonus tips:

  • Eat some carbs.

    Glucose is fuel for your brain. If you don’t eat any carbs pre workout or have been on a low carb diet for a long time, your reaction time suffers. In an intense workout, this can lead to injury when you’re performing a complex movement like a box jump.

  • Train hard but train smart.

    Unless you’re an aspiring professional athlete or are already one, you need to listen to your body. Understand this before you enter your workout. Trying to break a personal record on your deadlift or 10k run is great, but if you do it at the expense of a herniated disk or stress fracture in your foot, it’s not worth much. You don’t get paid to do this; train hard, but train smart.

  • Intra-workout nutrition is important.

    During your workout, you want to minimize protein degradation, meaning you don’t want your body to resort to your lean body mass for fuel. When your workouts run for a long time, intra-workout nutrition becomes critical for you to preserve lean muscle mass. Intra-workout nutrition will also help you prevent injury as well. How? By making sure you avoid low blood glucose and avoiding depletion of glycogen (stored carbohydrate) with a intra-workout drink, you keep yourself away from leaving the door open for injury with the symptoms of low blood glucose like dizziness, shakiness, headache, blurred vision and weakness. None of these sound like they provide an optimal workout environment, right? A general prescription for intra workout drinks is to have 10–15g of carbohydrates and a blend of branch chain amino acids every 30 minutes.

So when is the best time to stretch? (And yes, you should stretch!) There are two times when you should perform static stretching, which are right after your workout as a cool down or if you are doing a yoga session. A cool down consisting of stretching will slow down the physiological functions of your body enhancing your recovery after your workout. Performing your cool down outdoors or in a natural environment is great for allowing your mind and body to enter a calming recuperative state after an intense workout. By combining both a warm up and cool down to your workout sessions, you will improve your health and decrease the chance of injury.

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Featured photo credit: http://depositphotos.com/portfolio-1759606.html via depositphotos.com

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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