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Monday, May 10, 2021

The difference Between Stretching and Warming up



 Do you stretch or do you warm-up?

Believe it or not many people don´t know the difference between warming up and stretching, as a result, they don´t know when to do which one or end up skipping one;  most of the time most people don´t warm-up


But WHY DO YOU NEED TO KNOW THE DIFFERENCE? 

The answer is very simple: TO AVOID INJURIES!


What is a warm-up?

Warming-up is the act of preparing the body for the demands of the exercise that you are about to do. 

Doing specific exercises for the warm-up will help:


  • Increase the temperature of the body 
  • Increase the heart rate
  • Increase the respiratory rate
  • Increases blood flow
  • Increases the amount of oxygen and nutrients that your muscles and Joints require to do your exercise. 


That's why you should always do a warmup before starting your exercise routine. 



How long should a warming-up last?

Warming-up could last between 5 to 15 minutes. Its really up to you 


Do you need to Warm-up your entire body?

YES! but I always insist On focusing on the Warm-up In the part of the body you will be working out that day: legs, arms, back... 

 

What I do: 

I always start a very basic activation Warm-up focused on the joints for about 5 minutes (HERE IS A FULL ROUTINE I HAVE FOCUS ON JOINTS YOU CAN DO)  then I do a 10-minute cardio Warm-up. 


What kind of exercises I can do for warmup?

  • Jumping jacks and variations
  • Squats
  • Arm and shoulder circles
  • Rope jumping 
  • Jogging
  • Standing side bend
  • and more...




What is stretching?

This is everyone's favorite as a lot of people do it to start their work out instead of doing a proper warm-up.

Stretching means lengthening the muscles beyond their resting position, and serving to prepare the muscles for greater effort and increase the range of motion in the joints.


Why we stretch after a workout and not before?

Because when you stretch you allow your body to cool down, helping your heart rate to return to normal. 

Because you are stretching the muscles beyond their resting position you gain flexibility. 

The muscles need to be "hot" to be able to extend.

If you try to extend the muscles while "cold" without a proper warm up the muscles can easily strain or pulled causing injuries. 


Do I also need to stretch every time I exercise?

YES! and like the warm-up is the stretching needs to be specific on the part of the body you work out the most that day. 


What are some benefits of stretching after my workout?


  • Increases Flexibility
  • Improves performance in the workout
  • Improves posture
  • Improves muscle tone 
  • Improves Blood circulation
  • Reduces the risk of injury
  • Reduces Pain
  • Improves coordination and balance 
  • Increases your recovery capacity 
  • Helps relieve stress



How long do I need to stretch?


At least 5 to 10 minutes, This will also depend on what you want to achieve.

If you only want an easy basic stretch to cool down and relax you can do it between 5 to 10 minutes 

If you want to focus your stretching exercises to gain more flexibility you can spend more time stretching each specific part of your body because it will be more intense.


What kind of exercises I can do to stretch?

There are different types of stretching, but, the most popular ones are dynamic and static stretches. 


Static stretches are the ones that are most commonly used to increase flexibility on specific muscles: legs, back  

Like this 20-minute full-body stretching routine that will allow you to increase flexibility in your legs and back.


Dynamic stretches are more focused on mobility and increasing the range of motion of the joints. Like this 8 minute daily stretching routine. Your stretching can be focused on mobility.




 If I didn't workout I cant stretch?

You can do a light warm-up before doing your stretches. Mainly do dynamic stretches that are more focused on mobility rather than extending your muscles. 


Now that you know the difference 

WHICH ONE DO YOU DO BEFORE YOUR WORKOUT?








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