Health & Beauty | 30 December 2016Stretching vs. Warming Up Share article facebook twitter google pinterest In any workout, it’s important to know that stretching and working out are not one in the same. When you stretch, you work to elongate your muscles. When you warm up, you’re getting your blood pumping before your work out. Both prepare you for what’s ahead, but not in the same way. Be a Better Runner shows you the difference between stretching and warming up, and how you can effectively do each. Stretching vs. Warming Up Despite what many people think, stretching and warming up are not the same thing. In general, stretching elongates muscles, increases your range of motion around a joint, and reshapes your structure, while warming up gets your blood flowing and your joints lubricated, readying you for movement. It’s critical to remember that stretching is the last part of the warm-up and the last part of the cool-down. Here’s what warming up and stretching do, and how they differ. Warming Up A warm-up does the following: • Provides essential preparation for vigorous exercise • Increases blood flow to working tissues, velocity of nerve impulses to muscles, and delivery of oxygen and foodstuffs for energy liberation • Enhances muscles’ metabolic properties (reactions to synthesize ATP) and mechanical efficiency of contraction and force production • Includes pre-exercise injury prevention component that increases elasticity of the muscle-tendon unit The warm-up should be at a relative intensity of 40 percent to 60 percent of your VO2 max and induce some mild sweating without fatigue. In addition, the warm-up should include some brief high-intensity elements, particularly prior to high-intensity training sessions. Stretching Stretching gives you the following benefits: • Increases range of movement about joint or group of joints • May elicit positive long-term performance outcomes when done at times other than before performance • Enhances flexibility (intrinsic property of muscles and joints to go through full or optimal range of movement) • Assists in more effective performance of daily living activities Buy from an Online Retailer In North America: In The UK: Written by marathoner and Triathlon Hall of Fame inductee, Sally Edwards, Be A Better Runner addresses every possible concern from posture and form to nutrition, footwear and race strategy. You’ll learn how to adapt running mechanics such as stride and pacing to your body type and fitness level while specific training regimens prepare you for any type of running event including sprints, distance runs, and marathons. Co-authored with Carl Foster, the former President of the American College of Sports Medicine, Be A Better Runner Every features the latest research in the science of running. You’ll learn the latest strategies to boost your performance, train more effectively, and aid post-workout recovery. The latest research on special concerns such as running after age 40, during pregnancy, overtraining in younger runners and preventing amenorrhoea in female distance runners is also highlighted. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.