Stretching 101

Stretching is an important component of overall fitness and plays a crucial role in promoting flexibility and preventing injuries. When done properly, it contributes to a better performance in the gym, thus leading to greater muscle growth over time.

Now to get started, the warm-up routine will consist of 3 parts: Core temperature, dynamic stretching, and weight acclimation.

Core Temperature

There are numerous studies that conclude having an overall increase in body temperature will lead to better performance with your workouts. Just like cars warming up before the race, our body will perform better with an increase in core temperature.

Dynamic stretching

Dynamic stretching involves actively moving your muscles and joints through a full range of motion. This type of stretching is typically done before a workout or physical activity to warm up the body, increase blood flow to the muscles, and improve range of motion. Dynamic stretching can include exercises like arm circles, walking lunges, or leg swings. The main purpose of dynamic stretching is to prepare your body for the upcoming physical activity by engaging the muscles and enhancing their flexibility and mobility.

Static stretching, on the other hand, involves holding a stretch for a prolonged period without movement. This type of stretching is often done after a workout or physical activity to help cool down the body, relax the muscles, and improve flexibility. Static stretches are typically held for 15-60 seconds and target specific muscle groups.

While dynamic stretching is generally recommended as part of a warm-up routine, static stretching has been shown to have a negative impact on immediate performance if performed immediately before a workout or activity. Studies have suggested that holding a static stretch for an extended period of time prior to a workout can temporarily reduce muscle strength, power, and explosive performance. This is known as the “stretch-induced strength loss” phenomenon.

WEIGHT ACCLIMATION

Weight acclimation, also known as ramping or progressive loading, refers to the practice of gradually increasing the weight or resistance used in warm-up sets before reaching your working weight in a workout. This approach offers several benefits for workout performance:

Enhanced neuromuscular activation: By progressively increasing the weight during warm-up sets, you engage the neuromuscular system and prepare it for the heavier loads to come.

Improved movement patterning: Warm-up sets with increasing weights allow you to refine your movement patterns and technique. As the load gradually increases, your body adapts and becomes more accustomed to the specific movement patterns required for the exercise.

Increased joint lubrication and flexibility: As you perform warm-up sets with lighter weights, you increase blood flow to your muscles and joints, promoting better lubrication and mobility. This helps to reduce stiffness, increase range of motion, and improve joint stability, which is crucial for performing exercises safely and effectively.

Psychological preparation: Weight acclimation not only prepares your body physically but also mentally. Gradually increasing the load during warm-up sets allows you to build confidence and focus before reaching your working weight. It helps you mentally prepare for the demands of the upcoming workout, leading to improved concentration and performance.

injury prevention

Proper warm-ups, including weight acclimation, can help reduce the risk of injuries. By gradually increasing the load, you give your body time to adapt and prepare for the higher intensities. This can prevent sudden stress or strain on your muscles, tendons, and ligaments, reducing the likelihood of injury during your workout.

Here are the steps to follow for your warm-up regime before smashing your workouts.

STEP #1 – Go on a moderate-pace stationary bike for 5 minutes or 10 minutes of brisk walking on the treadmill to increase your core temperature.

STEP#2 – Perform dynamic stretching to increase blood flow in your muscles and lubricate your joints before starting the exercise.

Neck Rotation

Slowly turn your head to one side, hold for a moment, and then rotate it to the other side.
Repeat for 10-15 rotations in each direction.

Arm Circles

Extend your arms to the sides.
Make small circles in a forward direction for 10-15 seconds, then reverse for another 10-15 seconds.

Shoulder Rolls

Roll your shoulders backward in a circular motion for 10-15 seconds, then switch to forward rolls for another 10-15 seconds.

Wrist Circles:

Extend your arms in front of you and make circles with your wrists in both clockwise and counterclockwise directions for 10-15 seconds each.

Side Bends:

Stand with feet shoulder-width apart and gently bend to one side, reaching towards the knee.
Repeat on the other side.
Perform 10-15 repetitions on each side.

Leg Swings:

Holding onto a stable support, swing one leg forward and backward in a controlled manner.
Perform 10-15 swings and then switch to the other leg.

Hip Circles:

Stand with feet shoulder-width apart and make circles with your hips in a clockwise and counterclockwise direction.
Perform 10-15 seconds in each direction.

Ankle Rolls:

Lift one foot off the ground and rotate your ankle in both directions.
Repeat with the other foot.
Perform 10-15 seconds for each ankle.

High Knees:

Stand in place and lift your knees towards your chest in a marching motion.
Perform for 30 seconds to 1 minute.

STEP #3 – Perform weight acclimations by doing lighter sets and gradually increasing until your working set.

Begin with light resistance for the specific exercise you are about to perform. The weight should be easy to lift, allowing you to complete 10-15 repetitions without much effort. This helps activate the specific muscles and joints you’ll be working.

After your initial light set, gradually increase the weight while reducing the number of repetitions. For example, if you’re planning to lift heavy on the bench press, you might progress like this:

Set 1: 15 reps with just the bar (1min rest)

Set 2: 12 reps with a light weight (1min rest)

Set 3: 10 reps with a slightly heavier weight (1min rest)

Set 4: 8 reps with a moderately heavier weight (3 mins rest)

Now it’s time to perform your first working set. These are the sets where you lift the heaviest weight you can handle for the specified number of repetitions. Remember to execute it in proper form!