When should I stretch? Why should I stretch? What activities should I do to maximize my performance and prevent injury? These are common questions asked when it comes to participating in any exercise.
According to the National Strength and Condition Association, dynamic warm-up refers to activities and functional movements designed to prepare the body for exercise, while static stretching improves flexibility. Benefits of dynamic warm-up/stretching include increasing core temperature, enhancing oxygen utilization, and improving joint range of motion. The benefits of static stretching include improving the range of motion within joints and flexibility of muscle tissue and gradually lowering internal body temperature and heart rate. A dynamic warm-up and stretching are essential to your exercise routine as they reduce the risk of injury while improving athletic performance. Check out these tips for properly warming up and stretching during your following exercise routine.
Dynamic Warm-Up Tips
- Warm up for 5 to 10 minutes.
- Warm up doing what you plan on doing for exercise, but at a slower speed.
- Warm up your entire body.
Static Stretching Tips
- Walk for 5 minutes or until your heart rate gets below 120 beats per minute.
- Stretch:
- Hold each stretch for 10 – 30 seconds (each side if doing left and right).
- A stretch should feel strong, not painful.
- Breathe slowly – exhale as you stretch, and inhale while holding the stretch.
Source:
https://www.heart.org/en/healthy-living/fitness/fitness-basics/warm-up-cool-down
