Sãn Paulo Aerobic Stretching Exercise Study
Benefits to Aerobic Exercise & Home Fitness Exercise Equipment
Ballistic and static stretching techniques have different post reserve strength effects, according to a controlled study by the School of Arts, Sciences and Humanities at the University of Sãn Paulo, Sãn Paulo, Brazil. The title of the study is Acute Effect of a Ballistic and a Static Stretching Exercise Bout on Flexibility and Maximal Strength, published in January, 2009. The authors are Bacurau RF, Monteiro GA, Ugrinowitsch C., Tricoli V, Cabral LF, Aoki MS. The study is published on the PubMed web site, a U.S. National Center for Biotechnology Information. The site is sponsored by the U.S. National Library of Medicine and the U.S. National Institutes of Health.
Benefits to Stretching Exercise
The University of São Paulo study compared the after strength effect of ballistic (bouncing & more extreme) stretching and leg press with static (slow and controlled) stretching and leg press. Fourteen women, with physically active life-styles, participated in the study. They did 20 minutes of leg press and static stretching, and 20 minutes of leg press and ballistic stretching during three controlled sessions.
The findings were “Maximal strength decreased after static stretching...but it was unaffected by ballistic stretching...static stretching exercises produce greater improvement in flexibility... static stretching may not be recommended before ...physical activities that require high levels of force...ballistic stretching (exercise some fighters do upon entering the ring)...seems less likely to decrease maximal strength.”
Ballistic stretching may cause injury because muscles and ligaments around joints can become too flexible decreasing joint support, according to an article titled, Flexibility for Athletes Overview, by Elizabeth Quinn, updated July 10, 2007, and published on the About Sports Medicine web page. Ms. Quinn is an exercise physiologist and fitness consultant. She has a Master of Science degree in sport science. About claims all sport medicine articles are reviewed by a Medical Review Board.
Static Stretching Exercise Workout Routines
Ms. Quinn states in her article that static stretching exercises are controlled and slow, and “They involve a slow, gentle stretch of the muscle that is held in a lengthened position for 10 to 60 seconds and repeated about three times.” She advises, “To develop long-term improvements in flexibility, stretch [static] every other day for at least six weeks...when you stop using [muscles] or stretching ...likely to lose the gains you made.”
Workout Equipment Choices
Elizabeth Quinn in another About article titled “Top 10 Home Exercise Equipment Choices,” published on the About Sports Medicine section, June 21, 2007, provides her choice of home exercise equipment designed for Pilates aerobic exercise and other workout routines. The article can be found by entering the above link provided for Flexibility for Athletes Overview and entering Top 10 Home Exercise Equipment Choices in the About search box. Her top 10 choices:
- Rowing Machines: Aerobic exercise for upper and lower body.
- Jumping Rope: Cardiovascular benefits requiring “balance, strength and agility.”
- Treadmills: For running and walking indoors with weight loss and heart health benefits.
- Stationary Bikes: Exercise bikes provide a non-impact cardiovascular workout.
- Elliptical Trainers: Non-impact easy to do exercises.
- Step Machines: For lower body in aerobic capacity. Low impact for lower body muscles.
- Recumbent Cycles: Lower back support and less stress to knees compared to upright bike.
- Cross Country Ski Machines: For full body workout.
- Resistance Equipment: A compliment to home aerobic equipment.
- Balance Equipment: For improving “core strength, agility, and coordination.”
According to the above sources static stretching is less likely to cause injury while providing long-term improvements in flexibility. Ballistic stretching provides more post energy, but poses a greater risk of injury. Exercise machines can provide a means of aerobic exercise and/or complement aerobic activity.
Stretching Workout
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Treadmill Aerobic Activity
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