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Mock research study Fall 2016 Desiree Colomo
Prepping your muscles pre/post workouts leads to healthier muscles
Many people go into work-outs not focused enough on keeping muscles healthy and end up getting injured which they delay their particular goal.
The purpose of this study was to see if there was a difference when people warmed up before and (static) stretched after their work out (“prepping”.) Randomly selected 20 healthy men/women were chosen to go to the franchised Orange Theory program for a duration of a month. They were given a healthy, nutritional diets for their particular body type. Half of the group prepped, the other half went straight into the workout. The group who did nothing had more injuries and some couldn’t even finish the experiment. The ones who prepped before and after showed less muscle cramping, quicker recovery time from DOMS (delayed onset muscle soreness), improved ROM (range of motion), less injuries, and woke up feeling less stiff/sore.
Human movement is based on ones’ ROM available at the synovial joints. A person may increase a joints ROM through regular gentle stretching/exercise. When you work-out your muscles, they are constantly contracting (shortening) the muscles. Exercise stimulates the breakdown, repair and growth of the muscle, ligaments, tendons and bone in the process of creating a stronger, more resilient body. Although we feel prepping is necessary for healthy tissue, you also need a nutritional diet to fuel your body properly. During activity, your body burns glucose (ATP), fatty acids and amino acids. They type of fuel burnt depends on the intensity and duration of exercise. Along with good nutrition and warming up before a workout, gentle static stretching after- your body needs rest to recover. While you work-out your muscles are constantly micro-tearing and repairing, rest aids in recovery of the muscle. They tear so they can rebuild bigger or maintain tone and by gentle stretching it builds the elasticity of the tendon. Focusing on why you should warm up before a workout using rubber bands-picture a rubber band when it’s cold (tight and constricted)-now go right into a big stretch and watch it snap before your eyes, that is how muscles act when cold. By starting slow and jumping around, getting your muscles looser, your circulation pumping and strong it will help joints get ready for maximum flexibility. Stretching a tired, toxic muscle after a workout will help aid in faster recovery and repair.
20 randomly selected, healthy men and women, put them on a well-balanced-nutritional diet based on their body types/health and sent them to the Orange theory franchise where they were to work out for a month-3 times a week-Monday, Wednesday and Friday. doing treadmill, rowing and used weights. Half (10) were to warm up doing walking, jumping light dynamic stretching to get their blood pumping then after workout they using gentle static stretching for 30 seconds on the major muscle groups such as calves, thighs, hips, neck and shoulders. The other group went straight into it. Both groups were watched to make sure proper body mechanics there present at all times.
Some of the participants who didn’t warm up/stretch were injured and unable to continue with this experiment. Others with-in the group showed pro-longed muscle soreness/stiffness and muscle cramping. The one’s who did prep for the workout found to have less cramping reports, improved ROM, decreased potential to injury and DOMS. They significantly better recovery and muscle repair compared to the other group.