A new study reveals that stretching before a workout may be potentially harmful for you. Active checks in with the experts to find out what else you should know before you jump on the fitness bandwagon
A new study reveals that stretching before a workout may be potentially harmful for you. Active checks in with the experts to find out what else you should know before you jump on the fitness bandwagon
The road to a perfect body is not an easy one, and if a recent study is anything to go by then even conventional exercise wisdom can't be relied upon.
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According to a recent study by the University of Limerick in Ireland, stretching before exercise can actually make muscles tense, making one more prone to injury.
Researchers add that stretching should be done only when one isn't going to exercise, say post a workout or at the end of the day.
"Dynamic stretching at the beginning of the workout is a no-no, but static stretching is advised to help gradually warm up the body. Dynamic stretching can be done in between a workout to wake up dormant muscles," he says.
We get the experts to bust three exercise-related myths that you should know about before you hit the dirt track.
Myth No. 1: Stick to a low-carb diet to lose weight
"People often opt for a high intensity workout using weights and a low-calorie diet to achieve a toned look.
But it backfires as the body is not prepared to lift heavy weights in a carb-depleted state," says Parikrama Wagh, clinical and sports dietician. Giving up fatty foods when individuals initiate a work-out regimen isn't helpful either.
"Good fats are needed for the production of testosterone and muscle mass.
Messing around with one's diet can lead to hormonal problems in the long run and rob one of muscle mass too," cautions Dr Sherekar.
He advises sticking to a balanced diet and following a moderate exercise routine, thrice a week.
Myth No. 2: Don't drink water during a workout
"Exercisers should sip on water throughout their workout, albeit in small amounts," suggests Wagh. Sipping on small quantities of water before, during and after a workout helps keep the body hydrated.
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Dr Sherekar advises staying away from soft drinks or energy drinks as they cause a spike in insulin levels followed by a slump. Coffee should also be avoided as it is a diuretic and leaches the body of calcium.
Myth No. 3: Weight-lifting makes a woman look bulky
"Women cannot develop big muscles with any form of exercise because the female body has higher levels of oestrogen and produces lower levels of testosterone (male hormone), which is responsible for muscle-building," opines Wagh.
Resistance training helps improve bone density, boosts metabolism and makes women fitter. In fact, resistance training helps women stay lean over time.
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"It boosts the skeletal muscles which acts as an automatic fat burner by not allowing fat to get deposited. This is not possible by doing just cardio exercise," says Dr Sherekar.
No stretching before a workout?
After studying various types of stretches and their impact on athletes, researchers from the University of Limerick in Ireland suggest that stretching before exercise is not only counter-productive, but is also potentially harmful.
The reason for this is that when you stretch before exercising, your body might think it's at risk of being over-stretched and it compensates by contracting and becoming more tense.
The researchers add that stretching should only be done post a workout, or at the end of the day.
What is dynamic stretching?
Dynamic stretching utilises the speed of movement and momentum to do a stretch.
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It is quite strenuous and requires more neuro-muscular coordination. In static stretching, the focus is on holding the position for the maximum time.
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