Lately, I’ve been receiving a lot of questions referring to the latest studies and research findings, and one question that I receive most queries about concerns the role that stretching plays as part of the warm up.

Currently, there seems to be a lot of confusion about how and when stretching should be used as part of the warm up, and some people are under the impression that stretching should be avoided altogether.

This is a very important issue and needs to be clarified immediately. The rest of this article is dedicated to dispelling some common myths and misconceptions about stretching and its’ role as part of the warm up.

What has Science got to say?

Most of the studies I’ve reviewed attempt to determine the effects of stretching on injury prevention. This is a mistake in itself and shows a lack of understanding as to how stretching is used as part of an injury prevention program and the warm up.

Stretching and its effect on physical performance and injury prevention is something that just can’t be measured scientifically. Sure you can measure the effect of stretching on flexibility with simple tests like the “Sit and Reach” test, but then to determine how that affects athletic performance or injury susceptibility is near impossible.

One of the more recent studies on stretching supports this view by concluding;

“Due to the paucity, heterogeneity and poor quality of the available studies no definitive conclusions can be drawn as to the value of stretching for reducing the risk of exercise-related injury.” (The efficacy of stretching for prevention of exercise-related injury: a systematic review of the literature, 2003, Weldon)

To put the above quote in layman’s terms; there hasn’t been enough studies done and the studies that have been done are not specific or consistent enough. For the most comprehensive assessment and conclusion of research done on the affects of stretching I suggest you have a read through the following article, “The Truth about Stretching.”

Read the Article About “The Truth About Stretching” Here.

The Greatest Misconception

Confusion about what stretching accomplishes, as part of the warm up, is causing many to abandon stretching altogether. The key to understanding the role stretching plays can be found in the previous sentence. But, you have to read it carefully.

Stretching, as part of the warm up!

Here’s the key: Stretching is a critical part of the warm up, but stretching is NOT the warm up.

Don’t make the mistake of thinking that doing a few stretches constitutes a warm up. An effective warm up has a number of very important key elements, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity.

Identifying the components of an effective and safe warm up, and executing them in the correct order is critical. Remember, stretching is only one part of an effective warm up and its’ place in the warm up routine is specific and dependent on the other components.

The four key elements that should be included to ensure an effective and complete warm up are:

1. The general warm up

This phase of the warm up consists of 5 to 15 minutes of light physical activity. The aim here is to elevate the heart rate and respiratory rate, increase blood flow and increase muscle temperature.

2. Static stretching

Next, 5 to 15 minutes of gentle static stretching should be used to gradually lengthen all the major muscle groups and associated tendons of the body.

3. The sports specific warm up

During this phase of the warm up, 10 to 15 minutes of sport specific drills and exercises should be used to prepare the athlete for the specific demands of their chosen sport.

4. Dynamic stretching

Dynamic stretching involves a controlled, soft bounce or swinging motion to force a particular body part past its usual range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.

Please note; dynamic stretching carries with it a high risk of injury if used incorrectly. Dynamic stretching is more for muscular conditioning than flexibility and is really only suited for professional, well trained, highly conditioned athletes. Dynamic stretching should only be used after a high level of general flexibility has been established.

All four parts are equally important and any one part should not be neglected or thought of as not necessary. All four elements work together to bring the body and mind to a physical peak, ensuring the athlete is prepared for the activity to come.

So what conclusions can we make?

Stretching is beneficial, when used correctly. However, as with most activities there are rules and guidelines to ensure that they are safe, and stretching is no exception. Stretching can be extremely dangerous and harmful if used incorrectly.

Remember, stretching is just one very important component that assists to reduce the risk of injury and improve athletic performance. The best results are achieved when stretching is used in combination with other injury reduction techniques and conditioning exercises.

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

Stretching and the Warm up – Are You Confused?

Hi, I’m your online personal Trainer, Nadine. I am proud to be a part of ACE’s 2009’s Top 10 Fitness Trends called “Boot Camp”. This site has everything you need to get toned and into shape quickly using a boot camp workout designed especially for your needs. You will be amazed at how quickly you will lose weight and tone up at boot camp!

First, let me start by explaining a little about boot camp exercises and what kind of workouts we have here on this site.

A boot camp workout is basically a set of body weight exercises that work the major muscles of the body at the same time. When you work these large muscle groups together they burn more calories faster than if you were to single out each muscle group and work them individually. See the example to the left. This exercise is working the torso (or chest), arms and legs all in one movement. It’s also a huge cardiovascular exercise! Try doing a few of them right now and you’ll see what I mean.

So how does this benefit you?

You benefit by burning more calories faster for a longer period of time than regular cardio exercise. Your muscles will continue to burn calories for hours after you’ve stopped exercising because you’ve worked the major muscle groups with your own body weight resistance into your cardio routine. If you were to do just cardio, for example walking on a treadmill, your body would stop burning calories right after your workout stops. With boot camp exercises you burn more efficiently. Sweet huh

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

What is Boot Camp?

I do want to add the following suggestions to make sure you do this exercise properly:

To all my fellow Boot Campers this is for you! Did you know there is a “military” workout that will kick your body into shape really fast? It does because it uses the whole body in an exercise. Instead of just working your arms for example, this workout involves your entire body so it burns calories faster and longer. You will be using your own body as resistance so no equipment is needed. That’s the best part of all!

1. Do them slow and controlled. Don’t try to finish a marathon with these. Your joints need to be cared for and jerky quick movements will only lead to injury.

2. Try starting out with 5 or 10 repetitions and add a few daily or every other day to avoid over-use injury.

3. If you have any pain – STOP.

4. Be sure you are in good health to begin a workout program.

Burpee-Like Military Workout

1. Stand with your feet shoulder width apart and your hands above your head.

2. Drop into a squat, placing your hands on the floor beside your feet, and kick your feet back into push-up position.

3. Do a push-up.

4. As you rise up, swing your knees into your chest and place your hands back on the floor, so that you’re in the same position as Number 2.

5. Explode upwards, jumping as high as you can.

6. Return to position 1, and repeat.

You will feel the burn from these for sure! Please use care when performing any exercise. This is an intense strength-building, endurance-raising powerhouse combo exercise.

This post via the My Boot Camp Workout! blog where you get boot camp workouts, dumbbell workouts and more.

Burpee-like Boot Camp Workout – give this a try!