Stretching after the race is more indicated

How difficult it is to talk about stretching! Even because it is more convenient to criticize what we hear or read than actually share the ideas, which comes not only from our own experience but also from what evidence-based research brings us about truths and myths. studies have been conducted over the years and, for the most part, they are of poor quality, which brings a major conflict to health professionals and physical trainers. From 2006 to the present day, there was a great deal of academic demand through the research bodies (CNPQ, FAPESP, among others) for scientific papers to follow the international standards of journals indexed by the

National Library of Medicine . Stretching is a common practice among beginners as well as experienced runners. The question of doing them sooner or later is a controversial subject and still undefined, since even the most recent work at George Washington University has shown that stretching prior to running does not make exercise easier, does not make the athlete run better, does not has proven any benefit, much less acts on the prevention of injury.

Warm-up stands out as a healthier practice than previous stretching

The most significant factor in the appearance of orthopedic disorders is related to a history of problems recent or chronic lesions, in addition to high body mass index. The authors themselves also consider the controversial issue and also point to the consensus of a previous warm up with gentle stretches and a good series of stretches after the race. In September 2008, the University of Nevada published in

Journal of Strength and Conditioning Reserarch

, a study in which showed that performing static stretching causes loss of strength in the lower limbs. One of the authors suggests performing static stretching only after the run and arguing that it should not be confused with the issue of flexibility. The researcher concludes by indicating that a light trot as a warm-up should be performed before the race. The belief that the static stretches before the race do not hold any benefit, as there is an incoherence in stretching a structure that will undergo rapid contractions with intensity and / or for an extended period of time. Already imagining that a suitable warmth awakens the muscle to the practice of the race through stimuli to the neuromuscular system, increase of the blood flow, improvement of the viscosity of the tissues, besides other physiological manifestations, it emphasizes the heating like a healthier practice than Just to warm up the discussion, the same studies conducted since 2006 show another incorrect practice of some runners, which is to perform the static stretches immediately after the race, where the recommendation is to wait for the body to cool ? a little and then perform the stretches. Muscle fibers, which are heated at the end of training or testing, may end up undergoing exaggerated forces and increase the risk of muscle injury or even rupture of some of these fibers.

The US Government Organization for the race held one of the largest studies on stretching involving 1400 people aged 13-60. The conclusion of the research is that stretching does not prevent or induce injury. The result was statistically equal in the incidence of injuries to those who stretched or not before the race.

The purpose of my column here in Portal Minha Vida is to inform the reader in a way that stimulates him to seek the best health habits. I am available for respectful criticism.

Spend energy and make a profit

Not always sleeping or resting is the ideal activity to recharge the energies of a daily life filled with tensions. Work out, yes. And the results are even better if the practice is aerobic. "By improving physical fitness, the exercises make you more willing to perform the tasks of the day," explains exercise specialist Daniel Arkader Kopiler, a member of the Brazilian Society of Exercise and Sports Medicine (SBME).

(Fitness)

Simple Exercises and Self-Massage Relieve Neck Pain

The muscles of the cervical region are responsible for supporting the head, assisting in the movement of the shoulders and arms, and still serve as accessory muscles in the breath. This accumulation of functions added to the stress and tension increasingly frequent in the day to day, cause them to enter a state of excessive overload and fatigue.

(Fitness)