Stretching, (Dynamic?) and Warmup

General discussions about getting and staying fit that don't relate directly to your indoor rower
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SumBigGuyRowing
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Stretching, (Dynamic?) and Warmup

Post by SumBigGuyRowing » March 18th, 2024, 5:19 pm

I'm enjoying my C2 and regularly do 30 minute rows.
What is recommended for pre-workout warmup and stretching; and for post-workout stretching.
I find a lot of material on YouTube and other places, some seems good, some doesn't.
I see dynamic stretching vs static stretching mentioned.

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Ombrax
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Re: Stretching, (Dynamic?) and Warmup

Post by Ombrax » March 18th, 2024, 5:23 pm

This site seems to have some good information:

https://www.hingehealth.com/resources/a ... r-workout/

Willy.VdW
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Re: Stretching, (Dynamic?) and Warmup

Post by Willy.VdW » March 19th, 2024, 3:39 am

There are different views on this.
Some say that stretching before a workout enhances the risk of injuries
and advise to warm up before and stretch after a workout.

Sakly
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Re: Stretching, (Dynamic?) and Warmup

Post by Sakly » March 19th, 2024, 4:14 am

The latest research I know is to use dynamic stretches of short time to prime muscles and joints before workouts, as this increases performance.
Based on research outcome longer static stretching is reducing muscle tone, this leading to less performance, less stability and higher risk of harm.

I typically suggest to go for light intensity full body work to get blood flowing (rope, ski, row, bike, run, whatever suits you), then do some mobility exercises specific to upcoming training. Mobility exercises means movements of joints and muscles with full ROM, which are the main movers for upcoming exercises.
Probably work on some stability as well before starting main training, if needed.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
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Slidewinder
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Re: Stretching, (Dynamic?) and Warmup

Post by Slidewinder » March 19th, 2024, 9:31 am

When lions see the antelopes approaching do they do warm up exercises (maybe some jumping jacks) before the chase?

Sakly
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Re: Stretching, (Dynamic?) and Warmup

Post by Sakly » March 19th, 2024, 9:42 am

Slidewinder wrote:
March 19th, 2024, 9:31 am
When lions see the antelopes approaching do they do warm up exercises (maybe some jumping jacks) before the chase?
Do lions have other structures and ligaments than humans?

Indeed, you can start all out even being cold, but it was shown a warmup can reduce injury risk.
Probably it would also work for lions, but no lion tried yet.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

jamesg
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Re: Stretching, (Dynamic?) and Warmup

Post by jamesg » March 19th, 2024, 4:35 pm

Lions stalk before sprinting for the kill, same as men. It can take all day.
08-1940, 183cm, 83kg. Last seen MHR 140.
2024: stroke 6 W-min @ 20-21. No times yet, now using WODs.

Slidewinder
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Re: Stretching, (Dynamic?) and Warmup

Post by Slidewinder » March 19th, 2024, 6:17 pm

jamesg wrote:
March 19th, 2024, 4:35 pm
Lions stalk before sprinting for the kill, same as men.
Men stalk before sprinting for the kill? I guess so. I've never heard it expressed in that way.

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Re: Stretching, (Dynamic?) and Warmup

Post by Slidewinder » March 19th, 2024, 6:31 pm

Sakly wrote:
March 19th, 2024, 9:42 am
Slidewinder wrote:
March 19th, 2024, 9:31 am
When lions see the antelopes approaching do they do warm up exercises (maybe some jumping jacks) before the chase?
Do lions have other structures and ligaments than humans?

Indeed, you can start all out even being cold, but it was shown a warmup can reduce injury risk.
Probably it would also work for lions, but no lion tried yet.
To my knowledge no lion has ever suffered a muscle injury as a result of exercising (chasing an antelope) without a warm-up. I think it was Joe Weider, an early fitness guru, who used the lion example when asked why saw no need for warm-ups.

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SumBigGuyRowing
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Re: Stretching, (Dynamic?) and Warmup

Post by SumBigGuyRowing » March 19th, 2024, 8:29 pm

Thanks for the advice. Here are some dynamic stretching videos I found.

- "HasFit" ... "12 Min Full Body Dynamic Stretching Routine: Dynamic Warm Up Exercises Before Workout & for Activity" https://www.youtube.com/watch?v=l-w01ykM3lA
- "Juice and Toya" ... "5 Minute Active/Dynamic Warm-Up Stretch" https://www.youtube.com/watch?v=pPlFSqXnbls
- "Kaleigh Cohen Strength" ... "5 Minute Dynamic Warm Up for Strength Training" https://www.youtube.com/watch?v=c0VxUFHdYzs
- "Caroline Girvan" ... "5 Min Full Body Warm Up with Caroline Girvan" https://www.youtube.com/watch?v=c0VxUFHdYzs

jamesg
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Re: Stretching, (Dynamic?) and Warmup

Post by jamesg » March 20th, 2024, 1:30 am

What is recommended for pre-workout warmup and stretching
Pairs sit on the backstop and paddle as they get away from the stage. Then slowly increase length and force. By the time you get to the start, which is at least 2k away, you'll be ready to try some starts to complete the job.

Fours and eights do the same but by groups, bow pair, bow four etc. Water is usually crowded near the stages, so you can't just blast off full bore anyway. Do the same on erg.
08-1940, 183cm, 83kg. Last seen MHR 140.
2024: stroke 6 W-min @ 20-21. No times yet, now using WODs.

Sakly
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Re: Stretching, (Dynamic?) and Warmup

Post by Sakly » March 20th, 2024, 2:19 am

Slidewinder wrote:
March 19th, 2024, 6:31 pm
Sakly wrote:
March 19th, 2024, 9:42 am
Slidewinder wrote:
March 19th, 2024, 9:31 am
When lions see the antelopes approaching do they do warm up exercises (maybe some jumping jacks) before the chase?
Do lions have other structures and ligaments than humans?

Indeed, you can start all out even being cold, but it was shown a warmup can reduce injury risk.
Probably it would also work for lions, but no lion tried yet.
To my knowledge no lion has ever suffered a muscle injury as a result of exercising (chasing an antelope) without a warm-up. I think it was Joe Weider, an early fitness guru, who used the lion example when asked why saw no need for warm-ups.
And you built your knowledge by asking at least 100s of lions how they felt after the chase?
Stupid discussion. Stupid comparison.
If you don't need a warmup and go 100% from the start, fine if that works for you.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

alex9026
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Re: Stretching, (Dynamic?) and Warmup

Post by alex9026 » March 20th, 2024, 7:37 am

Sakly wrote:
March 20th, 2024, 2:19 am
If you don't need a warmup and go 100% from the start, fine if that works for you.
100% this. OP, trial and error what's right for you. If I'm doing steady state, I'm usually good to hop straight in and my opening five minutes suffice. For a time trial effort of 2k or below, I need a good 20-25 mins to feel anywhere near ready. Stretching I save for after, if it all.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

winniewinser
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Re: Stretching, (Dynamic?) and Warmup

Post by winniewinser » March 20th, 2024, 7:44 am

At a certain age stretching almost becomes as much of an exertion as the erging :D

I HAVE to stretch before I do anything or my back/hips will hate me after. Lots of hip flexor stretches, cat/cow, cobras.

If it's a SS session I can then just row but anything else will warrant a warm up of at least 5mins with periods of time at target pace within that warmup.

More strecthing after or mayba a Yoga session.
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

Slidewinder
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Re: Stretching, (Dynamic?) and Warmup

Post by Slidewinder » March 20th, 2024, 8:18 am

Sakly wrote:
March 20th, 2024, 2:19 am

And you built your knowledge by asking at least 100s of lions how they felt after the chase?
Stupid discussion. Stupid comparison.
If you don't need a warmup and go 100% from the start, fine if that works for you.
Lions are mammals and so are we. If the argument is made that, 'Yeah but lions have evolved to spring explosively from rest to the chase', I would reply that surely evolution has also thus equipped humans. In our forest dwelling pre-history past humans also needed that capability to escape from sudden danger. That capability is with us still.

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