as per request by @yopyopm
. gawa nalang ako ng thread mga sir. medyo off topic na kasi dun sa thread eh.
Madaming hindi advocates ng Warm Up and Stretching before exercise. May iba warm up lang ang ginagawa. So let me discuss the importance of both.
Pre exercise Warm Up:
There are 4 things warm up must achieve
- increase muscle temperature
- increase blood flow
- increase core temperature
- disrupt transient connective tissue bond
What are the positive impacts in performance?
- Faster muscle contraction and relaxation of both agonist and antagonist muscles
- Improvements in the rate of force development and reaction time
- Improvements in muscle strength and power
- Lowered viscous resistance in muscles
- Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin
- Increased blood flow to active muscles
- Enhanced metabolic reactions
There are two types of warm up, General & Specific. Basically yung General Warm Up is your usual 5minutes to 10 minutes bike, light jogging, skipping, etc exercise. While specific warm up is warming up the muscles for the movement itself like for example nalang yung sa NBA before mag start ng game. both team dribbles, shoots for a couple of minutes.
So warm up before weight training, i would suggest the usual general warm up nalang of light jogging or stationary bike for 10 minutes. ang importante ay uminit ang core body temperature. pag mainit naman na yung core body temperature mo, muscle temperature will follow. Pag pinawisan na kayo at feeling niyo naiinitan na kayo, oks na yun. If you walk papuntang gym tapos medyo malayo layo, oks na rin yun considered as warm up na din. there's really no right or wrong in choosing your warm up exercise as long as muscle and core temperature rises. Parang diesel lang yan hehe... kelangan uminit ang makina.
Okay there are 4 types of stretch.
- Static Stretch
- Dynamic Stretch
- Ballistic Stretch
- Proprioceptive Neuromuscular Facilitation Stretch (i won't discuss this kasi this is more of a therapeutic or rehabilitation kind of stretching to increase ROM but this is very efficient)
Explain ko nalang to ng mabilis
Static Stretching - Eto yung hold mo yung muscle part mo, slowly stretching the muscle then hold the stretch ng 30 sec. example yung hahatakin mo yung paa mo naka flex yung knee para ma stretch yung quads. Tulad ng sabi ni @nrg500
it's true that static stretching can weaken muscle contraction and strength prior to exercise kaya hindi ito recommended before workout. Mas okay ito gawin as cooldown after mo mag workout to lessen the effect of DOMS. This can either be done in Active (ikaw yung nagst stretch sa sarili mo) or Passive ( may nagstretch ng muscle para sa iyo)
Dynamic Stretching - This is the one that you want to do before weight training or any training. this is done within your Range of Motion tipong you mimic the movement that you will perform during exercise kaya magandang ipartner to sa warm up. mahirap i describe pero may nakita ako sa youtube ng dynamic stretching exercise. Dynamic Stretching
Ballistic Stretching - Ito yung stretching na may jerking motion or may powerful motion na it forces the stretch to go farther than your normal Range of Motion. it is a case to case basis and depende sa individual kung magbebenefit ba siya dito or would it result into injury. I really don't recommend this for safety purposes.
To summarize para sa mga nagbubuhat, my recommendation is warm up to increase your core temeprature and do dynamic stretching prior to exercise and avoid ballistic stretching. Kung magiging strict ka, tapusin mo yung 10 minutes na warm up then dynamic stretching or incorporate mo na yung dynamic stretching sa warm up. your choice.
Discuss ko din yung Foam Rolling. first time ko nalaman to nung intern ako sa PBA talk n text 2007. tinuro ito sa amin nung supervisor namin na PT na professor din namin sa UST. what's good about this is you can stretch hard to stretch muscles. perfect example is the illiotibial band. sa una lang masakit gamitin yung foam pero pag nasanay ka na, sarap gamitin. si Jimmy Alapag laging gumagamit nun during training.
Hope this helps