Posted: 2/21/2013 1:51:16 PM EDT
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I have been dieting and walking for about 7-8 months now and moving into weight training but I have not lifted since high school and I know nada about how to stretch. Can some one point me in the right direction I have been lifting for a week or so and I know I need to be stretching I have had some injuries that should have been avoided.
I did a google search but got a lot of different answers which leads to more 
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What injuries have you had?
Stretches that you hold for many seconds aka static stretching - ie hamstring stretch, quad stretch, calf stretch, etc You do not want to do before working out. You want a dynamic warm-up that you run, running form drills (high knees etc), that kind of thing. Save the static stretching for post workout if you want. Yoga is a good thing in itself one day a week. |
| The injuries that I have had are last week while working on legs I went under the bar for another set was on my third set went down but almost did not make it up my quads and hamstrings started to kill me could not walk right for a few days. Then this week the day after working bicep and triceps my left arm I can not extend with out pain. Not soreness but pain my right arm is sore with very little pain. |
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Quoted:
The injuries that I have had are last week while working on legs I went under the bar for another set was on my third set went down but almost did not make it up my quads and hamstrings started to kill me could not walk right for a few days. Then this week the day after working bicep and triceps my left arm I can not extend with out pain. Not soreness but pain my right arm is sore with very little pain. What do you do for a warm-up? How long have you been lifting now? For the legs - If you just started you probably strained them. Stretching at this point is likely not going to help, may make it worse, as strained muscles mean they are already stretched. Gentle active contraction of these muscles is better with ice and heat after. Hard to say what is going on with the elbow without more info and actually evaluating in person. |
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Warm up is little cardio I do 30 mins on the treadmill about 3.5-3.8 MPH with 3 - 5 incline
The elbow is feeling much better today.......I have been playing with the weight for about 2-3 months really getting down and dirty the last 2 weeks I have a program from one of the high school coaches to follow on the lifting. |
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Does your current mobility prevent you from doing some activity? I ask because, contrary to conventional wisdom, there is no correlation between stretching and injury reduction. In fact, if there is any correlation (not necessarily causality), it's between stretching and injury frequency - those who stretch more have higher incidence of injury. There could be some chicken and egg here, as CW tells folks to stretch to avoid injury and those more prone to injury might be more inclined to follow that direction, but I haven't seen any proof that increased mobility leads to a reduction in injury risk for routine movements.
Obviously, if you're trying to be a hurdler or a gymnast the above doesn't apply, but if all you're trying to do is run (endurance) or do basic lifts, flexibility training probably isn't necessary. |
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Obviously, if you're trying to be a hurdler or a gymnast the above doesn't apply, but if all you're trying to do is run (endurance) or do basic lifts, flexibility training probably isn't necessary. Look at the joint angles that are achieved in running. Sitting on the couch requires greater flexability than running long distances on mostly level terrain. |
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Quoted:
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Obviously, if you're trying to be a hurdler or a gymnast the above doesn't apply, but if all you're trying to do is run (endurance) or do basic lifts, flexibility training probably isn't necessary. Look at the joint angles that are achieved in running. Sitting on the couch requires greater flexability than running long distances on mostly level terrain. That's my point. Full squats and bench presses don't require much flexibility. Flexibilty is overrated as a fitness component and as an preventer of injury. |
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What is this program that this high school coach set up for you? Mind posting it?
There is no clear evidence on stretching and injury - prevention or causation. There are numerous studies showing it goes both ways. There is enough studies that support the claim that static stretching of a muscle reduces it's ability to produce maximal force soon after stretching. Lot's of flexibility is needed to perform a full range squat, DF being one of the biggest factors. Over time, if you are trying to go deep with squats your range/flexibility should increase. In doing so, I suggest using moderate heavy weight - not unmanageable but makes you work a little. I do not suggest using heavy weight to push your range as you won't be very strong in this new range and it will be very easy to strain the muscles. |
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I do not have my detail notes with me but it goes like this
Day one 30 min low intensity cardio Chest work out 1. bench press 1set 15 reps, 1 set 12 reps, 3 set 10 reps varying the weight 2. incline 4 set 12 reps hold chin level for 1 sec 3. flys 4 set 12 reps 30 min medium cardio day two 30 cardio Legs 1.squats 5 set 10 reps 2. lunges 4 set 10 reps 3. leg ext/curl 4 set 10 reps 30 min cardio day three 30 min cardio back 1. lat pull down 4 set 12 2. row 4 set 12 3. resverse grip pull down 4 set 10 3. bumbbell pulls 3 set 10 30 min cardio day four 30 min cardio shoulders 1. overhead press 4 set 12 2. lat should raise 4 set 12 3. high pull 4 set 12 4. front raise 4 set 12 30 min cardio day five 30min cardio arms 1. bar curl 4 set 12 2. trcep kickback w curl 3 set 10 3. scull crusher 4 set 12 30 min cardio no consecutive rest days |