Stretching Class Befor or After Weight Training?

  • Posted by a hidden member.
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    Jan 30, 2009 5:28 PM GMT
    Hey Guys, I am wondering when I should participate in my gyms stretching class.

    Should I do my 45 minute weight training or cardio session BEFORE or AFTER the stretching class that lasts 30min-1hr.

    Which way is morre beneficial?
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    Jan 30, 2009 7:53 PM GMT
    30 minutes of stretching? That seems excessive. Honestly, I would do stretching and weight lifting on different days. If that's not possible, then do stretching after the weigh lifting.
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    Jan 31, 2009 5:35 AM GMT
    Stretching is good before and after weight training I find.

    But a 30-60 minute stretching class? Do that on an off day. That is time better spent refueling or getting a few extra sets in.
  • Posted by a hidden member.
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    Jan 31, 2009 6:01 AM GMT
    do you mean a centergy class or an actual stretch class?

    at any rate you should stretch before any physical activity. around 10 minutes would be good. as far as the class i would incorporste it into my "core day"
  • TexanMan82

    Posts: 893

    Feb 01, 2009 2:46 PM GMT
    Stretching weakens the muscle, so if you do it beforehand, you won't be able to lift as much.

    You should warm up before lifting, but I'd save the stretching for after
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    Feb 01, 2009 3:20 PM GMT
    serious stretching after. You can do a bit of wiggling before just to get you warm, but longer periods and attempts to increase ROM should come after.
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    Feb 01, 2009 11:38 PM GMT
    TexanMan82 saidStretching weakens the muscle, so if you do it beforehand, you won't be able to lift as much.

    You should warm up before lifting, but I'd save the stretching for after

    You brought up a good point. There's a difference between stretching and warming up. Here's an interesting article, in case anyone is interested..

    http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html
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    Feb 01, 2009 11:47 PM GMT
    Unless you're an elite athlete, current sports science discourages stretching a cold, not pliable muscle, that will resist strength exercise / resistance training for a period of time after stretching.

    Stretching post exercise is considered by most sports scientists to be the better alternative.

    Numerous studies have indicated a muscle can be up to 30% larger with regular stretching.

    Only a fool stretches a cold muscle.

    Many of you have been taught exactly the WRONG thing.
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    Feb 02, 2009 12:31 AM GMT
    stretching after feels soooo much better, your all warm and sore and the stretch feels gooooooood

    I stretch a little in the morning when I wake up sore but its nothing like I do after a workout.. its gentle and quiet, there is no going to my max stretch and its more just to help wake me up..
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    Feb 02, 2009 4:48 AM GMT
    Thanks for the link, xrichx. Interesting article.
  • jrs1

    Posts: 4388

    Sep 03, 2009 7:45 PM GMT

    Moderate stretching before weight training = yes.

    Intense or Modulated stretching prior to training - as repeatedly stated = no.
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    Jan 04, 2010 4:05 PM GMT
    If you're not warmed up, you should avoid stretching in order to prevent injury.
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    Jan 27, 2010 8:26 PM GMT
    i was always told , and still read the same these days, that stretching is best done after exercise, in a 12 hour window. After that, the benefits are minimal .

    Some in fact argue about the benefits of stretching at all. They prefer talking about "warming up" the muscles and prefer to encourage massaging .

    But frankly, i stretch whenever ( preceded by some warmup of course), except right before a workout.

    Prior to a race, i go warm up for 15-20 minutes after which i do some stretching , then kill time as well as i may till race start .

  • SCgradStud

    Posts: 88

    Jan 28, 2010 2:15 AM GMT
    Wait till after. I did my master's thesis on the effects of stretching prior to performance which was measured using a vertical jump test. Comparing static stretching with dynamic I found (like every other researcher) that static actually decreased performance and dynamic showed no effect. Think about it. With static stretching as a "warm up" what are you warming up?? Your muscles have to be active to get warm. So wait until after your workout, or on a completely different day.
  • barriehomeboy

    Posts: 2475

    Jan 28, 2010 2:40 AM GMT
    I've read that you should stretch before and after working out. I only stretch before and I know if I didn't I'd be hurting myself way more often than I do now.
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    Jan 28, 2010 3:00 AM GMT
    Save the time and use it towards cardio and weight training if you're already in shape. Melt in the hot tub aftericon_biggrin.gif