Challenge the “Static” Quo Roadkill on the side of the Fitness Highway: that’s what “static stretching” became about 10 years ago, when studies seemed to show that warming up with slow, deliberate “static” moves — like touching your toes and holding the position for 20 to 30 seconds — could damage cold muscles and even sap strength during a workout. Taking its place as the warmup of choice: the more
warms muscles and readies the body for movement — before static stretching, which will then lengthen muscles and improve their range of motion. And though static stretching was indeed found to reduce strength if performed just seconds before an exercise (as opposed to dynamic stretching, which boosted strength), the reduction was minuscule — just 4.8%. So pick a diferent time to do them and your power levels won’t take a hit at all.
IF YOU’RE NOT DOING STATIC STRETCHING, YOUR MUSCLES ARE MISSING OUT.
—ADAM BIBLE
St yiing by Christina Simonet ti; Grooming by Natasha Leibel/ E xclusive A r tists usin g Ke rastase
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movement-oriented “dynamic stretching” — like arm circles and leg swings — we now accept as the only stretching needed to limber up and ward of injuries. Wrong! As it turns out, both static and dynamic stretching, if part of a regular warmup routine, help reduce injuries and boost flexibility, according to an extensive new study review in the journal Applied Physiology, Nutrition, And Metabolism. To create the most efective warmup, do dynamic stretching — which
APRIL
2016
MEN’S FITNESS
21
