To stretch or not to stretch? The jury is still out, but if you're going to do it, do it well.

摘要

What's the first thing you should do when starting a workout? Stretch, right? Well, maybe not. For decades, it seemed like stretching before and after exercise was a no-brainer, based on the widespread view that loosening tight muscles and improving flexibility helped prevent injuries, decrease soreness, and result in a generally better workout. That and the fact that everyone's high school gym teacher made them do it. But the latest research shows that stretching is not as beneficial as once believed. For example, a 2007 analysis of 10 studies in the Cochrane Database of Systematic Reviews found that stretching before exercise doesn't prevent post-workout muscle soreness, muscle overuse, or acute sports injuries.