v***s
发帖数: 1893 | 1 http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm
Stretching: The Truth
WHEN DUANE KNUDSON, a professor of kinesiology at California State
University, Chico, looks around campus at athletes warming up before
practice, he sees one dangerous mistake after another. “They’re stretching
, touching their toes. . . . ” He sighs. “It’s discouraging.”
STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)Kick one leg
straight out in front of you, with your toes flexed toward the sky. Reach
your opposite arm to the upturned toes. Drop the leg and repeat with the
opposite limbs. Continue the sequence for at least six or seven repetitions.
SCORPION (for the lower back, hip flexors and gluteus muscles) Lie on your
stomach, with your arms outstretched and your feet flexed so that only your
toes are touching the ground. Kick your right foot toward your left arm,
then kick your left foot toward your right arm. Since this is an advanced
exercise, begin slowly, and repeat up to 12 times.
HANDWALKS (for the shoulders, core muscles and hamstrings) Stand straight,
with your legs together. Bend over until both hands are flat on the ground.
‘‘Walk’’ your hands forward until your back is almost extended. Keeping
your legs straight, inch your feet toward your hands, then walk your hands
forward again. Repeat five or six times.
http://video.nytimes.com/video/2008/10/31/sports/playmagazine/1
If you’re like most of us, you were taught the importance of warm-up
exercises back in grade school, and you’ve likely continued with pretty
much the same routine ever since. Science, however, has moved on.
Researchers now believe that some of the more entrenched elements of many
athletes’ warm-up regimens are not only a waste of time but actually bad
for you. The old presumption that holding a stretch for 20 to 30 seconds —
known as static stretching — primes muscles for a workout is dead wrong. It
actually weakens them. In a recent study conducted at the University of
Nevada, Las Vegas, athletes generated less force from their leg muscles
after static stretching than they did after not stretching at all. Other
studies have found that this stretching decreases muscle strength by as much
as 30 percent. Also, stretching one leg’s muscles can reduce strength in
the other leg as well, probably because the central nervous system rebels
against the movements.
“There is a neuromuscular inhibitory response to static stretching,” says
Malachy McHugh, the director of research at the Nicholas Institute of Sports
Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The
straining muscle becomes less responsive and stays weakened for up to 30
minutes after stretching, which is not how an athlete wants to begin a
workout.
THE RIGHT WARM-UP should do two things: loosen muscles and tendons to
increase the range of motion of various joints, and literally warm up the
body. When you’re at rest, there’s less blood flow to muscles and tendons,
and they stiffen. “You need to make tissues and tendons compliant before
beginning exercise,” Knudson says.
A well-designed warm-up starts by increasing body heat and blood flow. Warm
muscles and dilated blood vessels pull oxygen from the bloodstream more
efficiently and use stored muscle fuel more effectively. They also withstand
loads better. One significant if gruesome study found that the leg-muscle
tissue of laboratory rabbits could be stretched farther before ripping if it
had been electronically stimulated — that is, warmed up.
To raise the body’s temperature, a warm-up must begin with aerobic activity
, usually light jogging. Most coaches and athletes have known this for years
. That’s why tennis players run around the court four or five times before
a match and marathoners stride in front of the starting line. But many
athletes do this portion of their warm-up too intensely or too early. A 2002
study of collegiate volleyball players found that those who’d warmed up
and then sat on the bench for 30 minutes had lower backs that were stiffer
than they had been before the warm-up. And a number of recent studies have
demonstrated that an overly vigorous aerobic warm-up simply makes you tired.
Most experts advise starting your warm-up jog at about 40 percent of your
maximum heart rate (a very easy pace) and progressing to about 60 percent.
The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute
recovery. (Sprinters require longer warm-ups, because the loads exerted on
their muscles are so extreme.) Then it’s time for the most important and
unorthodox part of a proper warm-up regimen, the Spider-Man and its
counterparts.
“TOWARDS THE end of my playing career, in about 2000, I started seeing some
of the other guys out on the court doing these strange things before a
match and thinking, What in the world is that?” says Mark Merklein, 36,
once a highly ranked tennis player and now a national coach for the United
States Tennis Association. The players were lunging, kicking and
occasionally skittering, spider-like, along the sidelines. They were early
adopters of a new approach to stretching.
While static stretching is still almost universally practiced among amateur
athletes — watch your child’s soccer team next weekend — it doesn’t
improve the muscles’ ability to perform with more power, physiologists now
agree. “You may feel as if you’re able to stretch farther after holding a
stretch for 30 seconds,” McHugh says, “so you think you’ve increased that
muscle’s readiness.” But typically you’ve increased only your mental
tolerance for the discomfort of the stretch. The muscle is actually weaker.
Stretching muscles while moving, on the other hand, a technique known as
dynamic stretching or dynamic warm-ups, increases power, flexibility and
range of motion. Muscles in motion don’t experience that insidious
inhibitory response. They instead get what McHugh calls “an excitatory
message” to perform.
Dynamic stretching is at its most effective when it’s relatively sports
specific. “You need range-of-motion exercises that activate all of the
joints and connective tissue that will be needed for the task ahead,” says
Terrence Mahon, a coach with Team Running USA, home to the Olympic
marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might
include squats, lunges and “form drills” like kicking your buttocks with
your heels. Athletes who need to move rapidly in different directions, like
soccer, tennis or basketball players, should do dynamic stretches that
involve many parts of the body. “Spider-Man” is a particularly good drill:
drop onto all fours and crawl the width of the court, as if you were
climbing a wall. (For other dynamic stretches, see the sidebar below.)
Even golfers, notoriously nonchalant about warming up (a recent survey of
304 recreational golfers found that two-thirds seldom or never bother),
would benefit from exerting themselves a bit before teeing off. In one 2004
study, golfers who did dynamic warm- up exercises and practice swings
increased their clubhead speed and were projected to have dropped their
handicaps by seven strokes over seven weeks.
Controversy remains about the extent to which dynamic warm-ups prevent
injury. But studies have been increasingly clear that static stretching
alone before exercise does little or nothing to help. The largest study has
been done on military recruits; results showed that an almost equal number
of subjects developed lower-limb injuries (shin splints, stress fractures,
etc.), regardless of whether they had performed static stretches before
training sessions. A major study published earlier this year by the Centers
for Disease Control, on the other hand, found that knee injuries were cut
nearly in half among female collegiate soccer players who followed a warm-up
program that included both dynamic warm-up exercises and static stretching.
(For a sample routine, visit www.aclprevent.com/pepprogram.htm.) And in
golf, new research by Andrea Fradkin, an assistant professor of exercise
science at Bloomsburg University of Pennsylvania, suggests that those who
warm up are nine times less likely to be injured.
“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “
I used to not really warm up. I do now.”
You’re Getting Warmer: The Best Dynamic Stretches
These exercises- as taught by the United States Tennis Association’s player
-development program – are good for many athletes, even golfers. Do them
immediately after your aerobic warm-up and as soon as possible before your
workout.
STRAIGHT-LEG MARCH
(for the hamstrings and gluteus muscles)
Kick one leg straight out in front of you, with your toes flexed toward the
sky. Reach your opposite arm to the upturned toes. Drop the leg and repeat
with the opposite limbs. Continue the sequence for at least six or seven
repetitions.
SCORPION
(for the lower back, hip flexors and gluteus muscles)
Lie on your stomach, with your arms outstretched and your feet flexed so
that only your toes are touching the ground. Kick your right foot toward
your left arm, then kick your leftfoot toward your right arm. Since this is
an advanced exercise, begin slowly, and repeat up to 12 times.
HANDWALKS
(for the shoulders, core muscles, and hamstrings)
Stand straight, with your legs together. Bend over until both hands are flat
on the ground. “Walk” with your hands forward until your back is almost
extended. Keeping your legs straight, inch your feet toward your hands, then
walk your hands forward again. Repeat five or six times. G.R. | v***s
发帖数: 1893 | 2 abstract
static stretching decreases muscle strength by as much as 30 percent.
recommendation
do static streching as late as possible during the warmup. someone call
static strech as muscle relaxation check up. | m*********9
发帖数: 137 | 3 Very interesting!
In 2004, some studies showed that SS had a negative influence on explosive
force and jumping performance and also decreased maximal voluntary force of
the quadriceps. However, SS significantly improved range of motion of sit
and reach.
Might we reduce SS practice to play tennis? | d*g
发帖数: 16592 | 4 SS应该在运动session结束后做，保持肌肉纤维，韧带和joint的良好的伸展性。
做完力量练习和爆发力运动项目后如果不拉伸，会导致这些组织延展性变得不好，整个
机体的柔韧性下降，以后range of motion就变小了。 | m*********9
发帖数: 137 | 5 肖侠的意思是打了一两个小时的TENNIS，再去GYM做SS？还是。。。？
【在 d*g 的大作中提到】
: SS应该在运动session结束后做，保持肌肉纤维，韧带和joint的良好的伸展性。
: 做完力量练习和爆发力运动项目后如果不拉伸，会导致这些组织延展性变得不好，整个
: 机体的柔韧性下降，以后range of motion就变小了。
| d*g
发帖数: 16592 | 6 SS非要去积木做么？
不过做的话，最好还是做上10来分钟比较好。
用rubber band，毛巾啥的辅助一下都可以。
【在 m*********9 的大作中提到】
: 肖侠的意思是打了一两个小时的TENNIS，再去GYM做SS？还是。。。？
| T******n
发帖数: 1131 | 7 我每次打完都要做SS,要不就腰酸背痛，呵呵。
【在 d*g 的大作中提到】
: SS应该在运动session结束后做，保持肌肉纤维，韧带和joint的良好的伸展性。
: 做完力量练习和爆发力运动项目后如果不拉伸，会导致这些组织延展性变得不好，整个
: 机体的柔韧性下降，以后range of motion就变小了。
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