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10

I Wonder When to Stretch If Doing Cardio, Strength Training, and Abs All-in-One?

Kymberly doing tree splits at Rancho la Puerta When to stretch?Stretch It or Be Wretched

Dear K and A: I am curious when to stretch and where in my workout it would be appropriate to add stretching? I am very comfortable in my fitness routine, which is generally a 20 to 45 minute treadmill program (depending how much time I have) followed by lunges with weights in hand, followed by upper body exercises with hand weights, followed by some ab work on the floor. (I’ll fess up, I’m often “too busy” to do the ab portion)  Joan, Oregon

When to Stretch? When warmKymberly: Time to stretch your mind and your workout, Ms Comfy. Ignoring your question for a moment (I am good at ignoring non-compliments too), let’s chit chat about an exercise routine that is, well, too routine and comfortable. Once your body has adapted to a certain level (let’s call it the “buff, babe-a-licious” level), it needs CHANGE to keep adapting upwards. No, not THE Change. We don’t require age checks here. While you really do need to get some stretching into your program, even more you need to vary your program. Take a look at our post, How Often Should I Vary My Workout? for more on this professional free nagging. Priorities, priorities.

When Do I Stretch If Doing Cardio, Strength Training, and Abs All-in-One? Click To Tweet

Before, During, or After My Workout?

Alexandra: You want to add stretching? Okay, cardio + weight training = need to stretch for range of motion (ROM!)  To translate, if you do any cardio or weight training you should stretch (mostly at the end, but during is sometimes okay) in order to maintain or increase range of motion, also known as flexibility. In short, don’t do your stretching prior to your workout as your muscles are short then. That’s my short answer! I gave all the researchers permission to let you know that stretching prior to exercise does not prevent injury or muscle soreness.

Increase your range of motion by stretching AFTER your workout. Click To Tweet

When Muscles are Warm or Cold? Extended or Contracted?

Kymberly: The ideal time to stretch is when your muscles are their warmest and cuddliest. Hmmm, that sounds immediately post-cardio to me. But since Alexandra brings up the “short muscle” comment, let’s think about that for a sec. Time’s up. After strength training, your muscles are short again. That’s why it’s called “muscular contraction.” And you do want to re-extend whatever you just shortened, stretching either between your lunges and each upper body exercise or at the end of your session. In general, stretch when warm; not when cold. Oy vay, such good advice! Basically, you have choices — post-cardio, between strength exercises, post all resistance training, and before abs.

More good advice to make the most of your workout time and maintain as much flexibility as possible is to read our post Stretch Before or After Walking, Running, Hiking, Fighting?

Stretch when you're warm, not cold. You can stretch post-cardio, btwn strength exercises, post… Click To Tweet

Alexandra: It would seem you don’t need an excuse to lie down and not do your ab work, but I’ll give you one anyway. With all that time you’re saving avoiding the ab work, use it to hold your stretches for 15-30 seconds. You say “couch po-tay-toe,” I say “couch po-tah-toe.” You say “hold” or “contract-relax” stretching, I say “static” or “PNF.” Whatever! These two types are probably the best choices for you. You say “Or-i-guhn,” some other fools (not I) say “Or-i-gahn.” And let’s not even start on the pronunciation of “Willamette!” Even Martin Sheen got it wrong on “West Wing” (hint: Memorize this-“It’s Willamette, dammit”). And do your abs, Willamette!Unassisted Calf Stretch

Dear flexible readers: Do you take time to do your stretches? Have you done your ab exercises yet?

ACTION: Want to get excited about doing abdominal exercises? Check out our “Ultimate Abs Workout Collection for Women Over 50” (23 videos, 10 modules, popular abs questions addressed).

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Photo credits: Creative Commons: kevindooley, quinn.anya, Avoir Chaud

Kymberly Williams-Evans, MA and Alexandra Williams, MA

15

Stretching: Before or After Walking, Running, Hiking, Fighting?

DearStretching cat K and A: Is stretching better before or after doing cardio exercise, such as a hike, walk, or run? We believe that the couple who hikes together, stays together. This morning on a lovely hike, we found ourselves debating the truth of exercise advice ONE of us learned long ago: to leave the deep stretching until after the heavy workout — as opposed to stretching before a hike or run, when muscles are cold and maybe a little cranky.  Thanks, from your fans, Gordon & Erika, Goleta, CA

Kymberly: The couple who debates together stays together … until one of them loses this bet. Yes, we’ve been around this walking block and see the dangers that lie ahead. But we persevere anyway to bring righteous truthiness and stretchiness to the active world. Once we answer, will one of you be cranky even though your muscles will no longer be?

And the winnah winnah winnah is …………….. ONE of you is correct. Ok, I’ll give. First, we assume you mean “static” or holding still when you say “deep stretching.” In that case, stretches are best held when muscles and the core body temperature are at their warmest. For static  stretching, that spells “post activity.” Your heart rate is up, you’re possibly sweating, your internal temp is toasty  – good time to ask the muscles to ex–teeeeeend. Is ONE of you hot under the collar now?

In warm-up, do the type of movements you'll be doing in your workout, but at a lower intensity… Click To Tweet

Statically Stretching Post-Exercise

Kymbelrly stretching w tree splits at Rancho la Puerta

Don’t split up over stretching disaTREEments. Do the splits instead.

Alexandra: We covered some of this (including a lovely picture) in our post When to Stretch. But the full truth and nothing but the truth is essentially whatever Fun and Fit say it is, for the simple reason that we sprinkle a light dusting of truth over nothing everything we do, so we’ll give you even more info. While doing your post-exercise stretches, please hold and argue, yell and scream politely discuss your differences of opinion for at least 15-30 seconds so that you can get improved active range of motion, rather than a quick 5-second dish-throwing tirade discourse about improved passive range of motion. Keep in mind the goals of stretching: 1) to maintain or improve range of motion (flexibility) and 2) to reduce the risk of injury and soreness.  You will reach these goals better with warm, happy muscles that have been contracting and extending throughout your aerobic workout and are now ready to solely lengthen.

Which Movements Belongs in Pre-Exercise?

Kymberly: Let’s divide and conquer – umm, this is the segment that is not couple’s advice. To prepare to move, (i.e. hike, run, walk) you need to actually move. Yes, indeedy. A warm-up needs to literally heat up the body by mimicking the workout to come. That is, in your warm-up, do the type of movements you will be doing in the workout, but at a lower intensity and graduated pace. Rehearse the joint actions and movement patterns you are about to perform.

Bob walking up beach steps

A loooong stretch … of up

For example, if you are about to take a power or dog walk, the best warm-up is walking – not jogging, side stepping, or squatting. Start at a moderate pace, ideally and initially on flat terrain. About 3-5 minutes later, pick up the pace and stride intensity. Holding still and stretching statically would be the opposite of this.

Dynamically Stretch in Warm-Up

Guess what? As you warm up, you are actually building in the necessary stretches — dynamic (moving) ones. By definition, if I am contracting my quadriceps, my hamstrings are simultaneously lengthening. As I swing my heel forward to take a step, my shin contracts. Its antagonist, or pair, the calf muscle has to extend. So you really are stretching pre-workout, but in a dynamic way that meets the warm-up goals.

Static Stretching Before Exercise Neither Reduces Soreness nor Minimizes Injury

Kymberly: The muscles are most helpful when warm, pliable, and extensible. Also, all the latest research concludes that static stretching before exercising offers no injury prevention protection. Nor does pre-activity stretching help minimize muscle soreness. ARE YOU LISTENING PEOPLE AND COACHES?!  ALERT ALERT –EXIT THE 80’s DOOR AT THE END.


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Alexandra: This post took us 15-30 hours to write in a non-passive way because that’s how long it took for us to conclude that no stupid, **&^*^%$ reputable research exists about “cranky” muscles. As a sop, though, here is a nice, compassionate saying regarding cranky, angry people.

Kymberly: So who won the bet, G or E?

Dear Readers and Crankyfoos: What is your favorite stretch after a long hike? What do you argue about during your strolls?

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Kymberly Williams-Evans, MA and Alexandra Williams, MA