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The right way to stretch

SHOULD ONE STRETCH BEFORE OR AFTER A RUN, OR BOTH AND WHAT ARE THE STRETCHING TECHNIQUES THAT SHOULD BE FOLLOWED?

It is recommended that stretching or flexibility training be included in exercise routines for all adults.

The main reason for stretching is to improve a person’s range of motion and physical functions that may be affected by ageing.

Other effects of stretching — like increased performance or preventing running injury — are still debatable.

Stretching should be performed before or/and after exercise. Stretching after exercise is preferred if the exercise requires muscle strength (like resistance training) or endurance (like long run).

A duration of 10 minutes is required for stretching and it should involve major muscle groups, with four or more repetitions per muscle group.

It is recommended that one stretches to the limit of discomfort within the range of motion or to the point of mild tightness without discomfort.

IF ONE DOES NOT USE A SPORTS WATCH WITH A HEART RATE MONITOR, WHAT IS THE NATURAL WAY TO RECOGNISE THE INTENSITY OF AN ACTIVITY?

It is important to exercise at a safe intensity. This is particularly so if we have medical conditions that limit our intensity of exercises. For most people, moderate intensity is generally safe.

However, it is better to undergo proper exercise screening and risk classification before performing an exercise, to know which risk group a person belongs to. The best method to determine exercise intensity is by using a heart rate monitor.

A reading of less than 63 per cent of maximum heart rate is considered light intensity. Between 64 and 76 per cent of maximum heart rate is considered moderate intensity and more than 76 per cent of maximum heart rate is considered vigorous intensity.

You can also use another method, such as the “talk test”. During exercise, if you can sing and talk, that means you are doing light intensity. If you are able to talk but not sing, it’s considered moderate intensity. If you can’t do both, it is vigorous intensity.

Some exercises are also known for their intensity. For example, walking is light intensity, brisk walking is moderate intensity and running is vigorous intensity. This is determined by their MET, or metabolic equivalent value.

DOES COMPRESSION WEAR IMPROVE PERFORMANCE COMPARED TO NORMAL RUNNING GEAR?

Compression wear such as lower limb tights and socks are widely used in endurance sports. It applies mechanical pressure to underlying body tissues and supports them. There is little evidence to support the claim that compression wear improves performance in endurance exercises, such as running, triathlon or kayaking. Some evidence shows it might improve performance in cycling.

That said, many studies have shown that it has a role in recovery. Compression wear reduces post-exercise muscle soreness and facilitates lactate elimination during recovery. It is advisable to put on compression tights as soon as possible after exercise and leave them on for 24 hours.

HEAL WITH EXERCISE
An avid sportsman who believes in the healing powers of exercise, ASSOC. PROF. Dr. Ahmad Taufik Jamil is Universiti teknologi mara’s public health consultant and exercise physician. Reach him at ATJamil@gmail.com.

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