September 10, 2012

Do I Have To? On Warming Up, Cooling Down and Stretching


There are lots of virtuous angels out there who don't just do some form of cardio and strength training, but are also religious about always warming up, cooling down, and gently stretching their various hard-working body parts.

Others may think all that sounds like a very good idea, and do it sometimes... while frequently blowing it off and just feeling guilty about it instead.

And then there is a third camp--those who just jump in cold, exercise as hard and as long as seems warranted, and then... screeech! ... come to a complete stop when they feel done. They then head straight for the shower, or more stinkily, back into their cars or jobs or lives, without doing any of that sissy in-between stuff that makes exercise take so much longer without really "counting" as exercise.

I've generally been in the second group, the guilty-semi-slackers, though as I've gotten older I've been getting closer to the first angelic-anal-compulsive category. So I was all prepared to jump right in with some tips about how to become better about doing all that stuff.

But, I figured first I better warm up with a little research, just to be able to scare you with a good list of Horrible Consequences that might ensue if you skip these pre and post workout rituals.

And guess what?  Well... crap!  Turns out it's all more complicated than I thought. I had to really stretch to reconcile my discoveries with the "expert" advice I've been reading for decades.  How annoying! But then I cooled down a bit and decided I did not actually need to report every damn conflicting research study or expert opinion on the matter. Reading and then ignoring research is something of a specialty here at Cranky Fitness.

(Especially since for some reason the malevolent blogger platform has recently been refusing to save my drafts, but passively-aggressively failing to tell me that before I innocently shut down the computer to go raid the refrigerator. So I'm now starting this over for the third f--cking time and hunting down the links all over again. Grrr.)

Anyway, here is some of the shocking information I discovered about stretching, warming up, and cooling down, as well as some thoughts on doing or not doing them.



Bottom line: turns out there is little evidence that stretching or cooling down does much for you, although warming up a little may help prevent injuries.

I know, WTF, right?

We've been told for years by fitness experts, our doctors, trainers, mothers and even a bossy bystander or two that this shit is mandatory, and now it turns out it isn't?

Stretching Research:

The New York Times has a round-up of stretching and anti-stretching research, highlighting the fact that static stretching won't actually mess with your performance too badly if you want to do it, and there still may even be a case for it if you perform certain sports requiring a lot of flexibility. But the overall conclusion seems to be that if you're not a hockey goalie or a gymnast, you could skip it and not miss out on any performance benefits.

And as to the supposed injury prevention and therapeutic benefits of stretching?  Apparently that's mostly myth! There's a comprehensive article over at Saveyourself.ca  with a summary of the stretching research, and it had me rethinking a lot of what I thought I knew. 

Warming Up Research:

Even though studies suggest warming up is also over-rated, there is some research that suggests if done properly it might help reduce injuries. For example a recent warm up study concluded that "a structured 15-minute neuromuscular warm-up program can help reduce the number of ACL injuries in adolescent female soccer players." And the article I mentioned above about stretching has some more warm-up research that show injury-prevention benefits.

Cooling Down Research:

So the "cooling down" requirement that we've been harassed about since exercise was invented? Turns out that cool-down studies don't point to much benefit, unless you have heart problems or are prone to post-workout dizziness.  The whole lactic acid/DOMS theory (that cooling down will prevent delayed onset muscle soreness) apparently didn't pan out.  However, the stuffy old American College of Sports Medicine still urges you to cool down after exercising so many trainers will nag you to do it whether you feel like it or not.

But Screw the Research, Here are Some Why's and Hows and Wherefore's:

Warming up
Possible Reasons to Bother:
1. Because you're old or injured, and have discovered that exercise from a cold start has become mighty unpleasant.  (This is my motivation of choice).  I've noticed that as I've hit middle age, if I don't start off slowly, I feel breathless and defeated at the same pace that will seem easey-peasey ten minutes later. Why feel like a pathetic loser instead of a superhero, and turn the workout into drudgery, just to save five or ten minutes of getting my body and head in the right space to kick ass?

2. A warm-up can be a good assessment and planning tool.  If you're less focused on power and pace, you can try to do that whole "mindful" thing and tune into your body.  Notice what's tight and what's not, figure out if you've got some left/right discrepanies or range of motion issues that need attention, see if anything new hurts.  You can also take some mental time to think about your goals for the workout (survive!), remind yourself of any form issues you're coaching yourself on, or gleefully calculate how huge a smoothie you can reward yourself with if you really bust your butt.

3. And there actually is a little research (mentioned above, in case you were skimming) suggesting that warming up may help with injury prevention.

Tips:  Just the obvious... you can walk to the gym instead of driving, you can play with putting together some special music and developing a fun routine just for warming up if you like your life to be all perky and sparkly,  or if you're lazy like me and prefer simplicity, just do whatever you're going to be doing more slowly and easily and with less resistance.

Cooling Down
Possible Reasons to Bother:

1.  A shower taken too soon after vigorous activity is an exercise in futility, as you will drench your clean clothes with post-shower sweat which is a much more annoying kind than the sweat you just washed off.

2.  Cooling down can be a good time to experiment with new moves or cross-training ideas at a slower pace, giving you a chance to practice while all warmed up, but with less worry about power or pace.  You know how if you're trying something new, the experts always say to start easy but you wanna go straight to the most challenging version immediately because you're a bone-headed delusional show-off who has to injure herself every now and then to remind herself to exercise common sense? Oh wait, that's not you, that's me!  Anyway, using a cool down period to experiment with something new can help you get the foundational form stuff practiced a bit before you proceed to get too gung-ho.

Tip:  Keep it fun!  Cool down should be the "dessert" at the end of the workout, a time for experimentation, or gloating, or fantasizing about how awesome you'll be in a few months if you suck it up and keep making your routine progressively more challenging.

Stretching
Reasons to Bother:

1. You've discovered it keeps you injury free.  Who cares what research says about injury prevention in general, if your personal experience says when you're tight, you end up hurt?

2.  It feels good and you enjoy it.

3. You have an injury and your doctor or physical therapist tells you to.

4. You're part of a class or have a bossy personal trainer, and it's easier to go along than to argue.

Tips:
1. Customize your stretching.  Focus on the parts that help with your tight areas, injuries, and imbalances, and that are compatible with your comfort level and the degree of dorkitude you're willing to display in public settings.  And let's just pretend that's why there's no detailed instructions or lists of resources in this post, ok, and not just because I was too lazy to put a bunch together? But seriously, if you're a professional ballerina with plantar fasciitis or a triathlete with knee issues or an office worker with tension headaches, your google search results for stretching ideas should vary considerably.

2. Try Yoga! (I do not need to belabor this, as it is hard to go 5 minutes in life without someone urging you to do either yoga or pilates, especially if you are female.)

3. Multitask with meditation or self-massage, making for a very pleasant and virtuous self improvement ritual.

Do you guys warm up, cool down, or stretch?  What does it help you with?

Angel Photo: Anemone Jones

62 comments:

  1. Warming up: For running and cycling I just take it easy for the first five minutes - not because of any research, just 'cos I don't ever feel like going flat out until I've got the kettle boiling a little. Essential for martial arts; trying to do the explosive twisting movements involved (and / or getting hit and thrown about) is (even more) painful when you're cold and stiff, and it's a great way to get injured.

    Stretching: More often than not. When I first started running I got a lot of hip pain, which disappeared when I started to do an IT band stretch, so I always do AT LEAST that one!

    Cooling down: Meh. I wait until I've stopped sweating before I shower - does that count?

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    1. Oooh, you do that martial arts stuff? I'm always impressed by those who can fling their limbs and possibly fend off evil assailants. Sounds quite sensible to warm up first!

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  2. My main exercise is stretching. As to cool down, that's what I call gearing down at the end of a bike ride.

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    1. I have to confess I never really think about cooling down after biking, other than forgetting to take off my helmet or bring in my water bottle and having to walk back to the shed. That sorta works as a cool down.

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  3. Experience has taught me that:

    Warming up can be a good thing - on the treadmill, better to start slow and increase the pace once I've warmed up, otherwise I burn out faster; with strength training, warm muscles seem to mean better performance.

    Cooling down/stretching can also be a good thing - it does seem that a cool down period can lead to less soreness for me.

    As with so many things, I suppose results can vary. For me, I would say that it does depend on the workout and I won't claim to be 100% consistent.

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    1. Glad you find all that stuff helps, and the only thing I'm 100% consistent about is whining!

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  4. If I'm running any kind of an interval workout, i will usually use the first mile to warm up. In the gym, I'll start with lighter weights for the first set or so. In the classes I teach we spend about 5 minutes warming up. With the cross country team I coach, I have them warm up, then do some drills and dynamic stretching.

    I am very bad about stretching for myself, though some random hip pain and a hint of plantar fasciitis is encouaging me to do it. I do love yoga and try to get there a couple days a week.

    As for cooling down, my example would be yesterday, after a vert hot, muggy run, I took off my clothes and lay naked until I dried off, then took my shower. Works for me!

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    1. Love the naked sprawling cool down technique! Though I may not try that one at the gym...

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  5. I don't call it stretching so much as knocking some rust off my moveable parts before I try to turn the engine over. I find I get the best results from repetitive motion through the joints that are rusty. When I stretch muscles I am prone to just hurting myself stretching too much or depending on my faulty balance. I look to strech my problem spots that are stiff while watching TV. That is usually about improving my flexibity.

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    1. Rusty joints, I got 'em too. Some day I'm hoping they invent some spray-on WD-40 for humans! And very practical combo, the stretching while watching tv.

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  6. Aw crap! In reading this, I realized that I forgot to stretch after my run this morning. Sighhhhh. I do a very minimal bit of stretching before most runs, and really, my first mile (or two) is my warm up. Afterward, I do a couple of runner-specific stretches (when I remember!) that seem to help with combating lingering soreness. I'm too lazy to do much more, although the best stretching I ever did was when I went to a sports massage therapist a few times. So basically if I can lay there and have someone stretch me out, I'm all for it. Otherwise, it rarely happens.

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    1. Ooh, now I want a live-in sports massage therapist! Along with a personal chef and spunky assistant to do anything the least bit unpleasant.

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  7. I admit to being much better with warm-ups when I'm on the dreadmill. Outside I tend to just say "fine. Let's get this over with." But that's probably partly because my route is all uphill the first 2.5 miles, all downhill the second 2.5. (Same but more so if I'm on my bike.) I do more interval work on the 'mill and that is harder to do cold than my steady trudge out of doors.

    I used to be awesome at doing my stretching but have let the habit die. And I'm suffering because of it. I notice especially after tending my garden. My hamstrings are tight or sore the next day. But dang those 20 minutes of yoga are just hard to commit to. And crap. Just remembered the tap teacher hinted we'd be doing kicks this year (ala rockettes). Tap starts this week. I better add stretching to the top of the to-do list asap!

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    1. Hope there will be some video of those Rockette kicks, would love to see that--and it does sound like some excellent motivation for stretching!

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  8. Good advice!!

    When I first did karate I stretched like crazy and occasionally pulled a muscle :-(

    With running and other sports I have never stretched, but rather do them more slowly at first then gradually pick up the pace.

    Now with the martial arts, same thing, warm up by doing the activity. No more pulled muscles :-)

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    1. So if you don't do the stretching thing that makes me feel even better about what I'm reading, as you tend to be quite sensible about this sort of stuff!

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  9. I never stretched but now I do and I actually like to do the stretching at the end of a really good workout, it's like my down time.

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    1. It is rather pleasurable isn't it? Glad it's working for you!

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  10. I am SO glad you said that thing about the post shower sweat being even worse - because it IS. Frankly, I'd use the word "evil" - but, that' mainly because I am prone to extremes - especially when I don't like something.

    I feel that if cats and dogs take a moment to stretch when they get up, so should we. They seem to do alright and know instinctively how to move.

    But, that's about all the stretching I do - other than another, minimal move or two after I am done doing whatever it is I've been doing. Why? Because I am lazy that way. And, all things seem to stretch more easily after they have been made pliable by some form of heat, right? Also - because I have managed to bungle my way into injurying myself by stretching more than the most minimal amount prior to exercise. Yes, I am the same one who hurt herself putting away the Total Gym AND did same simply by using therabands too hard / the wrong way. Yesterday I got a bruise from pinching myself with the clip on a waistband from a new water bottle holder :(.... So, stretching may be 'stretching' my capacity for coordination. Warming up - hell yes! My WHOLE work out is simply one, long warm up. Cool down? Yeah, baby :) It's what life is all about :) Basking in the glow of smug self satisfaction for having actually done something - it is simply wonderful!

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    1. Ah anonymous, how lucky am I that you don't appear to have a blog and so you share these amusing observations here? You always crack me up.

      Anyway, clearly the world of inanimate objects harbors grudges against certain people--I'm one of them too--and goes around inflicting pain and frustration in an unfair and arbitrary manner. We're not clumsy or over sensitive, we're just discriminated against!

      Be careful out there! And I'll do the same.

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    2. I truly thought I was the only person that got the post-shower sweat. There should be a support group.

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    3. The post-shower sweat is truly nasty--like the hot flash sweats I get at all sorts of inconvenient times. Hee hee hee. If you're not there yet, then it's nothing to look forward to!

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    4. Oh yeah, menopause is an all-day post-shower sweat! The first one though, when clothes are still clean, is the most annoying.

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    5. NO!NO!NO!NO!NO!

      The post-shower sweat is the REWARD. It's that sign that EPOC is truly kicking in, your body is healing, everything is working the way it's supposed to.

      I WANT to have to drive home from the gym with the windows open -in the middle of winter. That's the reason to go to the gym at all.

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    6. Ooh, great reframe Deb! And I didn't know the fancy name for the afterburn thingy was "epoc," but it's a great motivator to do those godawful intervals.

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  11. These are the things i make myself do, but i don't like them, because i want to get on to something else. Now i will do them, but pay more attention to what helps and what doesn't, and get rid of what doesn't, no matter who tells me i "have" to.

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    1. Good plan! I find that reducing the laundry list of recommendations to the few that actually seem to help saves a lot of time and energy.

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  12. Great post! For me, stretching has NEVER been about performance. It has always been about staying flexible so that I would not get injured. How many have you known that head to to do something with tight hamstrings or calves & end up with a pulled hamstring or bad back which can be from tight calves & I could go on. SO.. me it is all about the flexibility & keeping things moving right. And yes, the older I get, the more important it is cause we tighten up like no tomorrow with age & I was a gymnast type person when I was young - walkovers & balk walkovers & more! At least I can still do the splits after I warm up & stretch out for 20 minutes first! ;-)

    I used to jump into exercise when I was young but always stretched after when the body was warm. Now I warm up first & also with dynamic stretching & always stretch after & at home but at home, only after warming up first so my muscles will not "pop"!! :-)

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    1. You used to do walkovers and can still do the splits!?!?! I'm in awe of anyone who can do that crazy stuff. You continue to be an awesome fitness role model. Bet you'll still be insanely buffed at 94 (and hopefully still blogging!)

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  13. Wow, I would love to work out with you, because we have the same attitude toward warming up & stretching. Thanks for writing such an entertaining & interesting review of the research. I enjoyed it very much!

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    1. Hey thanks Elaine! And if we're not in the same city to work out together, perhaps I'll have to fantasize about putting an interactive Cranky Fitness exercise video out... a crab can dream!

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    2. :-) I love your crabby, sarcastic take on exercise. This is exactly the way I view it (& the rest of the world.) Nice to have found a kindred spirit!

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    3. Hey thanks so much Elaine, so glad to have you here!

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  14. Ooh, if I warmed up and then cooled down would that count as exercise? Well, you know...for me? I actually exercised last week, I am not sure I have recovered enough to try it again though.

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    1. Hey congrats on last week's exercise! Every little bit helps. And hey, you've had health struggles. Finding gentle stuff that's conveninet and doesn't suck too much is a challenge, so good luck with keeping the momentum going.

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  15. I SOSO WISH ID STARTED YOGA BEFORE AGE 43.
    well consistently at least :-)
    so does my back....

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    1. You keep tempting me with the yoga thing... one of these days!

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  16. Sore? What is this soreness you talk of? I am devoted to low impact exercise like walking (my favorite) and I've never been sore from that. Even when I went on a twelve mile hike during the unhealthy years when I spent most of my day lying down. So no, I don't warm up or cool down, and I don't shower immediately after exercise, and mainly, I don't sweat unless it's over ninety degrees.

    Mary Anne in Kentucky

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    1. You don't sweat unless it's over 90 degrees??? Wow. I wouldn't shower either. I get drenched if I even think of working out.

      Impressed you don't get sore, but then I'm actually kind of fond of the feeling. Weirdly masochistic, I know!

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  17. When I was younger I always made sure I had a set routine to get warmed up, cooled down and stretched because of what I was told. But, now I don't follow any set routines and often don't do it at all. There just seems to be less time to fit it all in these days. And you are right about post-shower sweat being a pain especially when you are on your way to work in your suit.

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    1. Wow, people with real jobs where suits are required somehow manage to find their way to Cranky Fitness? That's awesome!

      Great to hear you've you've broken free of conventional wisdom and figured out what works best for you!

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  18. Sometimes my blogger platform publishes drafts I didn't even know I created. :)

    I have totally had the post-shower sweat! I never thought about that as part of the reason. Well good to know. The thing about hiking (and I mean really up a mountain) is that in a weird way there is usually a natural warm-up and cool-down. I do know some hikers that hit the start hard...although they are usually very young and the type that would also start a race too fast and die in the middle.

    I really don't cool down at all. Now stretching...more and more I am going to tighten up later in the day if I at least don't do something...it is the darn hamstrings after an uphill. As far as warming up, I think I am a bit like you, start a little slower, assess the body situation, ramp up appropriately from there.

    :)

    I have made peace with my dislike of yoga. :)

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    1. Mountain hiking sounds like a workout, a warm up, a cool down, and stretching all in one! And I guess if you head out on a rainy day, you could take care of the shower part while you're out there too. Very efficient!

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  19. I've recently seen research that suggests stretching cold muscles is not a good idea, and that a warm-up should simply be comprised of lightly performed movements similar to the ones you are about to do hard. So If your going to run, start walking and build up speed. If you're about to bench press, start with some pushups. As far as a "cool down" I'd have to admit I skip it. When I'm done, I'm done :)

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    1. Sounds like you're not missing anything by not cooling down Dr Mark. And good idea on the pre-bench push ups. When I'm about to bench press, I start with... dread and panic. I could see how your system is a bit better!

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  20. I find it I warm up a little bit my asthma doesn't complain but if I dive in too quickly I wheeze away my workout which is no fun. As for stretching...I'm just less stiff when I do. With the knee issues I had, I just stretch my legs as a rule after and I find I have not real issues. I don't run much anymore, so it's not as big of a deal...I do love the foal roller tho.

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    1. Oh man do I sympathize with you asthma people, what a scary thing to have to deal with! Glad warming up helps a bit.

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  21. Raises hand in the "way too often I just start exercising and screw the warm up or cool down".

    Except that when I go to my favorite gym in the world, the owner will not let you lift until you "embrace" a full range of movements and won't let you return if you dare to leave without "releasing" any damage to the muscles or nervous system. I love the place so much, that I do both. An hour+ drive each way also makes that necessary.

    I know I work better with a stretch and some movement before and after - it's just building those activities back into the routine.

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    1. Wow, that's a bossy-assed gym! Must be an amazing place to keep you coming back for more, especially with the drive.

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  22. my main exercise is riding a bike and i also do stretching everyday its helps me a lot

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  23. Well, I do about 10 minutes of yoga every morning. When I run (just started, more like staggering around with my hand at my throat and then doubling over panting, then starting again) I warm up by walking and cool down by walking for a few minutes, but I don't stretch. At the gym, I stretch a little bit afterwards.

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    1. Good for you for starting running! And the throat clutching doubled-over version is a classic. (It WILL get easier I swear!)

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  24. This is a beautiful blog. keep the posts coming!

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  25. I'm a little surprised you didn't explain the importance of dynamic stretching prior to strenuous activity. Static stretching can be extremely beneficial following exercise for increasing flexibility and range of motion, but is simply ineffective as a warm-up. Nice article though, keep up the good work!

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  26. I don't understand how people can come and go to the gym, and I never see them stretch. I would't be able to move if I didn't stretch before and after every workout.

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  27. Nice post, stretching, warm up is important part of exercise. It will be done at least for 10 to 15 minutes. I love all the ideas you gave in this post.

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  28. I never stretch before getting into bed. I once saw myself stretching reflected back at my from the mirror and decided it might seriously cut in my chances that anyone might be interested in jumping my bones after seeing that spectacle. I always warm up before I exercise because I count that as the time I require myself to exercise and it feels like a cheat - which is my lifeblood. I HATE to cool down after exercise. Once I get going I go until my time has expired and I do not like to prolong things.

    I used to like to stretch in front of others. I thought it was an ideal platform to show off my incredible bendiness. Now I just shoot my mouth off about it and hope that suffices.

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  29. Stretching is always the thing I would cut out if in a hurry; not anymore after reading this!

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  30. This article is sooo important and so many of us fail to warm up or cool down. I think do to my lack of enthusiasm about the entire ritual, I should try Yoga and see if that gets me going...Here's to never giving up. Thanks for the great tips!

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  31. Yes! I'm not a firm believer in the whole crazy warmup/cool down routine. I ride my bike a mile to and from the gym everyday and that is perfectly sufficient.

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  32. Hmmm....I find cooling down very hard as even after 20 min of a nice run I don't feel tired or like sweating....Also, after gymming my legs, apps or back I don't feel like I have done something 'very difficult' what will deserve cooling down...
    Is there a problem with me?

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