Page 35 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

2.3 → WHEN TO STRETCH, BEFORE OR AFTER EXERCISING?
When to stretch is currently one of the most controversial topics in sports and ex- ercise science. Some studies (Kokkonen, Nelson & Cornwell, 1998; Gergley, 2013) have shown that static passive stretching before exercising can reduce perfor- mance, particularly power, explosive strength, and speed. Historically, athletes had been performing static stretches to warm-up and prevent injuries. However, several studies have shown that static stretching prior to performing powerful activities could weaken the muscles and even increase the risk of injury; these studies concluded that dynamic stretches are more appropriate during warm- up, and passive stretches should be performed after working out or on their own.
Stretching may be uncomfortable, but should never be painful.
A good stretching session could be around to one hour while we work the differ- ent muscle groups required.
A stretching session will be more effective if it is performed independently from the training session. That way the muscles are relaxed and we avoid excessive tearing due to muscle fatigue from previous training.
Depending on the level of intensity, we can stretch every day, every other day, or even every third day, and we can focus our session on the same muscular groups or vary groups between sessions.
We should to cool down progressively after training session.
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