Warm Up & Stretching

as per request by @yopyopm & @Emman1986 . 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
  1. increase muscle temperature
  2. increase blood flow
  3. increase core temperature
  4. disrupt transient connective tissue bond

What are the positive impacts in performance?
  1. Faster muscle contraction and relaxation of both agonist and antagonist muscles
  2. Improvements in the rate of force development and reaction time
  3. Improvements in muscle strength and power
  4. Lowered viscous resistance in muscles
  5. Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin
  6. Increased blood flow to active muscles
  7. 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.

Stretching
Okay there are 4 types of stretch.
  1. Static Stretch
  2. Dynamic Stretch
  3. Ballistic Stretch
  4. 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
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Comments

  • rtravino29rtravino29 Posts: 1,549
    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.

    this....
    one thing that I forgot to do though is the general warm up, deretso dynamic stretching kagad,
  • Emman1986Emman1986 Posts: 1,819B-Class
    malianw na malinaw na ung warm up sir thanks

    regarding sa stretching, " mimic the movement that you will perform during exercise "

    so halimbawa chest ako ngayon, pede na sigurong stretching ung empty bar or kung legs day naman, air squat or empty bat na squat din :)

    salamat ulit sir assgelo
  • rtravino29rtravino29 Posts: 1,549
    so halimbawa chest ako ngayon, pede na sigurong stretching ung empty bar or kung legs day naman, air squat or empty bat na squat din

    try mo bro, bar lang mga 20 - 25 reps, 2 sets, yan yung warm up ko sa compound exercise eh ,ehehe!
  • yopyopmyopyopm Posts: 366
    ayos! salamat dito sir @asggelo cheers
  • asggeloasggelo Posts: 76
    Ayan nasagot na ni sir @rtravino29. Hehehe...

    Yung pinost ko is all by the book. Pero personally, kunyari ako i feel tightness sa pectoralis major muscle ko... After warn up kinakalang ko ung shoulder ko sa poste tapos itutulak ko ung katawan ko mga 3 seconds para ma stretch ung muscle.

    Yes start na ng workout ko mamaya! Hahaha... Sana wag akong himatayin :)
  • yopyopmyopyopm Posts: 366
    asggelo wrote:
    Ayan nasagot na ni sir @rtravino29. Hehehe...

    Yung pinost ko is all by the book. Pero personally, kunyari ako i feel tightness sa pectoralis major muscle ko... After warn up kinakalang ko ung shoulder ko sa poste tapos itutulak ko ung katawan ko mga 3 seconds para ma stretch ung muscle.

    Yes start na ng workout ko mamaya! Hahaha... Sana wag akong himatayin :)

    ginagawa ko yan sir sa shoulder. ang naging kaso kahapon e sa pelvic bone haha pero ayos na naman. recover na ata di na iba yun feeling.
  • OhsnapOhsnap Posts: 425
    For me dynamic stretching and mobility exercises are very important. inaabot ako minsan ng 30 to 45mins just for warm up lol.
  • asggeloasggelo Posts: 76
    @Ohsnap nice sir! tama po yan! yung iba sinasabay na sa cardio
  • AFAIK

    Olympic weightlifters and powerlifters spend time with static, dynamic and mobility stretches for like 30min before they workout.
  • Emman1986Emman1986 Posts: 1,819B-Class
    sinubukan ko ito kanina at to be honest, paarang iba nga pakiramdam pag painit painit muna nga katawan tapos saka mag dynamic stretching ( back day ) kaya nag ginawa ko DL without bar with a perfect full ROM mga ilang set at reps tapos air squat na rin at lat pull down na may magaang wait :)

    and ending isang masarap na training at quality training talagfa kahit may stiff neck ako at wrist pain hahaha

    btw, static stretching pala after hehehe
  • nrg500nrg500 Posts: 1,235B-Class
    Emman1986 wrote:

    regarding sa stretching, " mimic the movement that you will perform during exercise "

    so halimbawa chest ako ngayon, pede na sigurong stretching ung empty bar or kung legs day naman, air squat or empty bat na squat din :)

    Stretching is the warm up set using a weight which is 50 to 75% of the work set

    Example:

    Bench press day

    Kung ang target work set for that work out is 200 lbs x 6 reps x 3 sets, do warm up sets like this

    100 lbs x 6 reps
    120 lbs x 6 reps
    150 lbs x 6 reps


    Ang warm up set mo ay naka-depende sa current strength mo

    Maganda rin pang-gauge ang warm up set kung "in the zone" ka ba or you are at full strength. Di ba, minsan, may mga workout days na you feel you're weak and should just miss the work out. When your warm up sets feel like work sets already, it's either you need more recovery day or you are overtrained or baka kulang ka lang sa tulog
  • asggeloasggelo Posts: 76
    Di parin nawawala stiff neck mo? Hehehehe... May pm ako sa iyo

    @nrg500 correct sir! Or pushups puwede din pang warm up kung chest day :)
  • rtravino29rtravino29 Posts: 1,549
    After warn up kinakalang ko ung shoulder ko sa poste tapos itutulak ko ung katawan ko mga 3 seconds para ma stretch ung muscle.

    May tawag dito eh, ginagawa siya ni matt ogus, pero yung sa kanya, may kasamang massage ball. I never tried it before with a massage ball ( tried it once pala, didn't work for me, di ko magets ung spot san ko ilalagay eh hehe! , so kinakalang ko rin ung shoulder ko,), usually sa buttocks ko and sa lower back ko ginagamit yung massage ball,
  • asggeloasggelo Posts: 76
    yung bola bang yan yung maliit tapos mabigat? tapos iba iba din yung mga bigat nila?
  • rtravino29rtravino29 Posts: 1,549
    indi siya mabigat, meron parang golf ball, meron parang tennis ball.,
  • asggeloasggelo Posts: 76
    aaaah... mukhang masarap yang massage ball na yan ah. may problema pa naman ako sa lower back ko ngayon kasi ang taba taba ko hehehehe hanap nga ako nyan
  • I think those massage balls are for self myofascial release, where the muscle fascia is massaged before workouts, supposedly giving your muscles more room to go. They also use foam rollers for this. Seemed easy enough, but when I tried it the pain was excruciating LOL. I doubt anybody except top level athletes and professional bodybuilders would get significant benefit for this, but if you have the time and patience it would do wonders for DOMS and such.
  • OhsnapOhsnap Posts: 425
    i use golf ball hehe
  • asggeloasggelo Posts: 76
    @BroScience - which one did you try? rollers or balls? i tried the rollers on my ITB and it hurts like hell hehehe... but after a couple of days, it was okay. felt good afterwards.
  • nrg500nrg500 Posts: 1,235B-Class
    BroScience wrote:
    I think those massage balls are for self myofascial release, where the muscle fascia is massaged before workouts, supposedly giving your muscles more room to go. They also use foam rollers for this. Seemed easy enough, but when I tried it the pain was excruciating LOL. I doubt anybody except top level athletes and professional bodybuilders would get significant benefit for this, but if you have the time and patience it would do wonders for DOMS and such.

    Bret Contreras (a.k.a. The Glute Guy) recommends foam rolling. Even Jim Wendler, the author of 531 training, recommends foam rolling

    It's only painful at first but it will feel ok after a few days
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