Friday, May 24, 2024

Can Static Stretching Construct Muscle?

This week on the planet of sports activities science, right here’s what occurred…

  • Can static stretching exchange resistance coaching for constructing muscle?
  • Consuming an excessive amount of protein and too little fibre?
  • The place ought to steadiness coaching be scheduled in a coaching session?

Can static stretching exchange resistance coaching for constructing muscle?

(Picture: BarBend)

Not too long ago, Males’s Well being revealed an article that has sparked a variety of on-line dialogue. The article’s headline means that static stretching might be as efficient as lifting weights relating to constructing muscle. This declare relies on a research that discovered static stretching to be simply as useful as resistance coaching in constructing muscle thickness.

The research concerned three teams: a static stretching group, a resistance coaching group, and a management group. The static stretching group carried out a steady 15-minute stretch of the pectoralis main muscle 4 days every week for eight weeks. The resistance coaching group, then again, skilled three days per week over the identical interval, performing 5 units of 10-12 reps of a pectoralis main train. The research discovered no important distinction in isometric most energy, muscle thickness, and vary of movement between the 2 teams.

Nonetheless, there are some sensible limitations to think about on this research. It solely centered on the pectoralis main muscle, and it’s unrealistic to stretch one muscle group for quarter-hour at a time. Moreover, a specialised stretching board was used, which isn’t accessible to everybody. Whereas Males’s Well being supplied a decent abstract of the research, its headline could have misled some folks. Nonetheless, exploring the thought of stretch-mediated hypertrophy is a promising avenue for future analysis. However for now, it’s not advisable to switch resistance coaching with static stretching in case your aim is to construct muscle.

Consuming an excessive amount of protein and too little fibre?

(Picture: Eat This Not That)

Final week, an article was revealed by Vox that caught my consideration. It addressed the difficulty of protein consumption in our diets. In accordance with the article, 60% of US adults try to extend their protein consumption. Nonetheless, the article means that growing protein consumption could not essentially be an excellent factor. It argues that animal-based protein could enhance the danger of coronary heart illness and most cancers. As well as, the adverse affect of extra animal-based protein consumption on the surroundings was additionally mentioned. Whereas the viewpoints expressed within the article are price contemplating, they might scare folks away from consuming protein altogether. If you wish to understand how a lot protein it’s best to devour with out overdoing it, we now have a superb weblog: How A lot Protein Do Athletes Actually Want?

Regardless of the article’s bias in direction of plant-based diets, it did spotlight the significance of fibre. Shockingly, solely 7% of Individuals get sufficient fibre of their weight loss plan. Fiber has many advantages, akin to lowering ldl cholesterol and irritation, enhancing intestine well being, and decreasing the danger of stroke, hypertension, coronary heart illness, and most cancers.

In case you are within the animal vs. plant-based protein debate or wish to be taught extra concerning the significance of fibre, I like to recommend testing this article!

The place ought to steadiness coaching be scheduled in a coaching session?

(Picture: Very Nicely Match)

Steadiness coaching is usually beneficial to stop accidents. It’s normally carried out initially of a coaching session or included as a part of the warm-up. It’s because it’s believed that performing steadiness coaching if you find yourself unfatigued is more practical than doing it if you find yourself fatigued. Nonetheless, some argue that accidents usually tend to happen if you find yourself drained and that coaching steadiness in a fatigued state is superior.

A really fascinating research was revealed this week that investigated one of the best time to carry out steadiness coaching throughout a coaching session. The research concerned contributors who have been divided into three teams. Every group acquired six weeks of steadiness coaching. One group did solely steadiness duties and jumps, whereas the opposite two teams did the identical steadiness duties and jumps both earlier than (once they unfatigued) or after (once they fatigued) high-intensity interval coaching.

The research discovered that each one three teams improved their steadiness. Nonetheless, steadiness coaching earlier than high-intensity interval coaching resulted in higher enhancements than steadiness coaching after high-intensity interval coaching.

Subsequently, based mostly on the findings of this research, it’s urged to carry out steadiness coaching initially of a coaching session or if you find yourself not drained to totally profit from the enhancements.

From us this week:

>> New course: Enhancing Efficiency in Hockey
>> New podcast: Elite Ice Hockey Coaching Secrets and techniques
>> New infographic: Can Heavy Squats Induce Publish-Activation Potentiation Enhancement In Muay Thai
>> New article: 15 Greatest Barbells For Residence Gyms

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