Warmup routine: Stretching, Walking, or both?

AutumnSapphira

I've just started going to the gym. I met with a trainer and we discussed a routine that's set up to help me reach my long-term goals. He suggested doing a 5-10min walk on the treadmill to warm up before doing my strength training each day.

That's what I've done so far, it's only been 2 days, but now I'm wondering if I should actually be doing stretches instead, or in addition to that 10min warmup walk. Does it make that much of a difference?

If I need to be doing stretches, is there a resource I can reference for what types of stretches I need to do, based on whether I'm focusing on my lower or upper body that day?

Thanks for the input!

alanlmarshall

Always stretch (if you stretch) after warming up to prevent injury.

Generally, stretching isn't necessary for strength training. Some exercises (like barbell squats) require some flexibility. You can improve yours by warming up or practicing with body weight, an empty bar, or low weight. Some people like to stretch lightly, mostly before bench pressing I've noticed. It seems harmless.

If overall flexibility is a goal I think some yoga style stretching after exercise or on a rest day is best.

Opinions vary on the necessity of warming up absent cold weather if you are doing warmup sets already for weight training.

gmallan

Okay first there's a difference between static stretching (stretch and hold) and mobility work. Mostly static stretching before lifting is a waste of time. Mobility work can be very useful as a warm up. I like to do some body weight mobility work to get my joints working before I do certain lifts. I.e. body weight full squats and hip circles before squatting to improve my hip flexibility. In addition to this I do the same exercise with a lighter weight before going heavy.

For me it basically depends on a number of different factors. If you've got known tight spots or areas that aren't very flexible it's probably a good idea to do some kind of mobility work before you work this area to improve your range of motion. If it's first thing in the morning I usually need to warm up more because I haven't been moving all day.

gmallan

Here's a really good article that reviews the evidence on stretching. It's fairly long but well worth a read if you're interested in this topic.

http://saveyourself.ca/articles/stretching.php

SirDoctorofTARDIS

Looking at all the research static stretching prior to exercise is a no-no. I tell all my patients and clients no to static stretches before any exercise (excluding gymnastics and cheerleading where you do need that flexibility). Static stretches diminish strength about about 25% (depending on the study you read it varies about +/-5%) for up to 30 minutes. What you should do is a dynamic warmup before exercising. You can walk before the dynamic warmup as kind of a pre-warmup.

As a side note static stretching is fantastic to do post activity. This helps to reduce Delayed Onset Muscle Soreness or DOMS (those achy feelings you get about 24 to 72 hours post exercise).

I would be curious to ask your trainers qualifications. While there are some fantastic trainers and certification there are equally as many bad ones. A good one will have to attend continuing education classes on an annual or bi-annual basis to keep up with the current trends and research.

MonaRaeHill

I've been where you are, most of us have, I think.

I've only been exercising regularly for 30 years (I did not grow up knowing anything about it). I've found that stretching (any kind) is much, much, more helpful, POST aerobics/cardio. I think someone mentioned aches and pains?

The best way to figure out if you are 'warm' enough to stretch, is to check in with your breathing. Is it faster then normal, but also regular and NOT ragged. Are you starting to sweat a little? Congratulations, you are warm enough to stretch. Even stretching, though, you should do with a trainer, at first, so that you don't overstretch, suffer an injury and then a setback. Very discouraging, as you can imagine.

I recommend either buying some beginner yoga tapes/dvds and just using those, at first, for your 'stretch' routine, or asking your 'coach' to show you them again and again, until you feel like your muscles have it in their memory.

Over the years, I've borrowed from a LOT of different disciplines to find the stretches that are 'perfect' for me (i.e., they allow me to do the least amount of stretches in the quickest amount of time, that will keep me from locking up, the next day.) Some are from yoga, some are from runners, some are from martial arts, etc. I find stretching boring, so I've modified them to fit ME.

I guess what I am trying to say, is: Remember to breathe, smile, and go very, very slowly, no matter what you do.

I've seen many hard-core exercise buffs get nailed by thinking that they can overdue anything (stretching included), and end up back at the beginning of their goals. Better to just take it easy, at first, and then build on your success. Eventually, you will find the right set-up for yourself, and stretching will become intuitive. Until then, just take it nice and slow and check your breathing/exertion levels, often.

Keep the faith and see you around!

Cherimoose

Static stretches diminish strength about about 25% (depending on the study you read it varies about +/-5%) for up to 30 minutes.

That can sometimes be a good thing, if the stretch quiets an overactive muscle that will negatively affect exercise form. For example, if someone has tight hip flexor muscles - common among those with desk jobs - they may drop their torso excessively on lunges and squats.. in which case stretching the hip flexors will make a noticeable improvement in form.

It's difficult for most people to assess their own muscle imbalances without some understanding of anatomy & kinesiology, but a good personal trainer can do it, and so can a physical therapist.

By the way, any loss of exercise strength from static stretching can be restored with warm-up sets of the exercise:
http://www.ncbi.nlm.nih.gov/pubmed/18768355

jenilla1

I NEVER stretch before warming up. The only times I've been injured (years and years ago) were because of stretching cold muscles. I only stretch AFTER exercise. If you do stretch before your workout, make sure you warm up first so you don't hurt yourself. :flowerforyou:

gmallan

As a side note static stretching is fantastic to do post activity. This helps to reduce Delayed Onset Muscle Soreness or DOMS (those achy feelings you get about 24 to 72 hours post exercise).

Just wondering if you can point to any evidence to support this statement. I thought the evidence on whether stretching reduces DOMS is pretty inconclusive at best

eksproductions

I can verify this statement with experience. If I do not stretch after exercising my body is sore and tight, with stretching all of the tightness and pain are lessened.

RGv2

I never stretch. It's not necessary. The warm-up your trainer has you doing is fine.

If you believe that you need to prior to exercise, please make sure it's dynamic not static.

I can verify this statement with experience. If I do not stretch after exercising my body is sore and tight, with stretching all of the tightness and pain are lessened.

You can verify this statement for you. I never stretch post activity and very rarely to never have soreness issues. Now we're back to inconclusive.

jacksonpt

I agree with most of what's being said.

Static stretching before exercise is generally a waste of time, but stretching after can be very beneficial. Mobility work is different from stretching, and very beneficial, and too often ignored/overlooked by people.

Walking is a great warm-up... stick with it.

AutumnSapphira

Thanks, everyone, for the advice & input! I will look into dynamic stretching when I'm back on an actual pc (on my phone now).

KatrinaWilke

Thanks, everyone, for the advice & input! I will look into dynamic stretching when I'm back on an actual pc (on my phone now).

I warmup by doing the strength training exercise I am working on with lighter weights. Let's say I am going to do 4 set of 6 reps of some exercise. I warmup with a lighter weight with one set at 10 reps, another set with a little heavier weight for 8 reps, and slowly increase my weight to my workout weight......I don't know if this even makes sense how I am typing.

As for stretching, I do not stretch before because my muscles become too flexible and I I lose the support I need. And I don't stretch after because my muscles are too warm and I find myself stretching past the point which is good for me. I pick a completely separate day to do my stretching.

KatrinaWilke

Static stretches diminish strength about about 25% (depending on the study you read it varies about +/-5%) for up to 30 minutes.

That can sometimes be a good thing, if the stretch quiets an overactive muscle that will negatively affect exercise form. For example, if someone has tight hip flexor muscles - common among those with desk jobs - they may drop their torso excessively on lunges and squats.. in which case stretching the hip flexors will make a noticeable improvement in form.

It's difficult for most people to assess their own muscle imbalances without some understanding of anatomy & kinesiology, but a good personal trainer can do it, and so can a physical therapist.

By the way, any loss of exercise strength from static stretching can be restored with warm-up sets of the exercise:
http://www.ncbi.nlm.nih.gov/pubmed/18768355

That publication was from 2009. Here is one from 2013 http://www.ncbi.nlm.nih.gov/pubmed/22692125 that contradicts what you say.

CoachDreesTraining

Static stretches diminish strength about about 25% (depending on the study you read it varies about +/-5%) for up to 30 minutes.

That can sometimes be a good thing, if the stretch quiets an overactive muscle that will negatively affect exercise form. For example, if someone has tight hip flexor muscles - common among those with desk jobs - they may drop their torso excessively on lunges and squats.. in which case stretching the hip flexors will make a noticeable improvement in form.

It's difficult for most people to assess their own muscle imbalances without some understanding of anatomy & kinesiology, but a good personal trainer can do it, and so can a physical therapist.

By the way, any loss of exercise strength from static stretching can be restored with warm-up sets of the exercise:
http://www.ncbi.nlm.nih.gov/pubmed/18768355

That publication was from 2009. Here is one from 2013 http://www.ncbi.nlm.nih.gov/pubmed/22692125 that contradicts what you say.

The effects of static stretching before strength training is negligible for a large majority of gym-goers, and is really only applicable to competitive athletes. A tight/overactive antagonist muscle is going to have far greater effect on strength than holding a stretch for 20 seconds before a session.

KatrinaWilke

Static stretches diminish strength about about 25% (depending on the study you read it varies about +/-5%) for up to 30 minutes.

That can sometimes be a good thing, if the stretch quiets an overactive muscle that will negatively affect exercise form. For example, if someone has tight hip flexor muscles - common among those with desk jobs - they may drop their torso excessively on lunges and squats.. in which case stretching the hip flexors will make a noticeable improvement in form.

It's difficult for most people to assess their own muscle imbalances without some understanding of anatomy & kinesiology, but a good personal trainer can do it, and so can a physical therapist.

By the way, any loss of exercise strength from static stretching can be restored with warm-up sets of the exercise:
http://www.ncbi.nlm.nih.gov/pubmed/18768355

That publication was from 2009. Here is one from 2013 http://www.ncbi.nlm.nih.gov/pubmed/22692125 that contradicts what you say.

The effects of static stretching before strength training is negligible for a large majority of gym-goers, and is really only applicable to competitive athletes. A tight/overactive antagonist muscle is going to have far greater effect on strength than holding a stretch for 20 seconds before a session.

I have a different definition of stretching. I agree that "stretching" out your hip flexors, etc... for 20 seconds would be beneficial. But when I do static stretches, I hold each position for at least 90 seconds and I stretch my entire body. So the kind of stretching I do would not be good before lifting weights.

KatrinaWilke

I also should add that I took dance lessons for the majority of my life so my stretching seems like torture to most people!

Cherimoose

The effects of static stretching before strength training is negligible for a large majority of gym-goers, and is really only applicable to competitive athletes. A tight/overactive antagonist muscle is going to have far greater effect on strength than holding a stretch for 20 seconds before a session.

Precisely. Having good form trumps having a small reduction in 1 Rep Max strength. Besides, the average gym-goer doesn't do 1 rep max sets.. and probably shouldn't, for safety reasons.

The problem with most studies on stretching is that the muscles are chosen indiscriminately. I've never seen a study where they only stretched tight muscles that negatively affect form (corrective stretching). Since corrective stretching improves form, you may actually lift MORE after the stretch.

The other thing is that if the muscle you stretch is not a primary muscle in an exercise, the effect on strength may be minimal. For example, stretching the calves before squatting (to correct excessive foot turning-out), or stretching the upper trapezius before rowing exercises (to correct raising of the shoulders). Those muscle don't contribute much to the movement, so stretching them shouldn't affect your strength much - certainly less than stretching your quads before squats, or your biceps before rows.

But it's not good to stretch a muscle that doesn't need it, so proper assessment is key. Again, it's difficult for most people to self-assess their own tight muscles, but if anyone wants to try, do the Overhead Squat Assessment that begins on page 10 here:
http://www.goeata.org/protected/EATACD13/downloads/PDF/presentation-guyer.pdf