Warm up this way – and improve your results


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Warm up this way – and improve your results

Every guy I’ve ever met that does sports (basketball, football, even hiking) would like to be better and faster.

And he’d like to dominate in his game or activity.

Let’s face it, it’s way more fun to win than it is to lose.

There’s a ton of advice out there on how to perform better at any sport – from curling to golf to swimming.

You hear things like “drink a lot of water” or “eat high-performance carbs” or “stretch before you work out.”

Bah, humbug. That advice – not all of it is backed up by research.

Some of it is just plain hogwash.

But there are research approaches to becoming better at your sports or your other activities.

And then there is the legend or mythology of “the game.”

But if you actually want to get better…

You need to focus on the research and not the myths.

In this study scientists looked at warming up, stretching, or doing nothing before sports activities… to see which one actually helped.

I’ve got to tell you, I was quite surprised by what improved performance and what didn’t.

Warm-ups versus stretching.

I can’t even tell you how many times I’ve been told to stretch before working out.

“Don’t forget to stretch” blah, blah, blah…

Stretching, that’s standard advice given by coaches and gurus everywhere.

But other gurus and coaches tell you, instead, to warm up.

And some tell you to do both. Hmm…

“Warm-up and stretching are widely used as techniques in preparation for intense physical activity, yet there is little information available to compare their effectiveness in relation to athletic performance.”

So how are you supposed to know what to do?

This study actually shows you!

My favorite thing about this study is that their baseline was no preparation.

So they could use that baseline as a comparison for both stretching and for using warm-ups.  

This gives us much better study results in general because we’re comparing athletes that have done no preparation at all to athletes who have done preparation of different types.

“Fourteen elite under-19-year-old rugby league footballers undertook each of 4 preparation protocols (no preparation, stretching only, warm-up only, warm-up and stretching) in 4 successive testing sessions.”

The results were really surprising.

So what helps? And does anything hurt?

What surprised me most is what reduced sports performance. Stretching…

“Stretching resulted in a mean disadvantage of 0.18 m on the first trial, and no significant effect overall despite significant wind assistance.”

But when looking at the data, it kind of makes sense…

When you’re stretching you’re not getting a whole lot of blood flowing into the muscles to get them prepared to work.

You’re actually making your muscles looser.

Now remember, this study isn’t about injury prevention. That’s a whole other issue.

If your physical therapist or sports coach tells you to stretch to prevent injuries, you should follow their advice.

But we’re talking about performance.

Just know that stretching doesn’t seem to enhance performance.

But warming up improves performance significantly.

“Preparation involving warm-up resulted in significantly faster sprint times compared to preparations having no warm-up, with a diminishing effect over the three trials.”

This makes a lot of of sense.

When you warm up, you’re getting your muscles ready to work.

You’re getting the blood flowing towards those muscles and connecting your brain with what you want your muscles to do.

So you’re also activating muscle memory.

It’s also interesting that, in the study, the effect diminished over three trials.

This may be because the athletes weren’t quite as cold to begin with and their muscles had already been activated.

But, when it comes to optimal performance in life…

It’s always best to look at real data (which is now easy to find) and not just go on urban legend.

Whether are you talking about sexual performance, performance on the sports field, or performance at work… same deal.

Making your decisions based on data and figuring out what actually works for you is the best way to go. Ignore myths.


Here’s what I did – you’ll love this (warning: kinda not safe for work, LOL).



Warm-up or stretch as preparation for sprint performance https://www.ncbi.nlm.nih.gov/pubmed/17118704