Bamboo's PE class coach! Should I run or stretch my muscles to warm up first? This must be the most hesitant thing when you first step into the gym. We usually do dynamic stretching before exercise and static stretching after exercise. Static stretching before exercise is not recommended. Because static stretching will temporarily reduce the sensitivity of your muscle contraction, if you stretch your muscles before exercise, it will cause your muscles to contract reversely for a period of time, thus increasing the chance of injury! So what is static stretching? What the general public calls lacing is "static stretching". The duration of stretching muscles in the same posture is about 10~ 15 seconds. In fact, there are many ways to stretch, one of which is "dynamic stretching" suitable for doing before exercise! Coach! How to warm up without lacing? You know-warming up is not equal to stretching! The correct term is "hot stretching". Heat = raising body temperature and stretching = properly stretching muscles and soft tissues to make them elastic. The purpose of warm-up is to increase the temperature of muscles, related soft tissues and joints, as well as the lubricating fluid of joints. I suggest you walk on the treadmill for 5~ 10 minutes before entering the gym, so as to raise your body temperature (warm up) before starting the exercise you want! Must I warm up with aerobic equipment? As mentioned above, the purpose of hot stretching is to raise body temperature, increase elasticity and lubrication, so if you want to do weight training, you can warm up with lighter weight and more times, or do some dynamic stretching to achieve the purpose of hot stretching. Coach! How the fuck do you charge? Doing exercises is stretching muscles! Then why put static stretching after exercise? We have been doing muscle shortening during exercise, so it is recommended to lengthen the muscles after exercise, which will help improve the softness, and make the muscles more malleable than usual when the muscle temperature is high, and it is also less easy to be pulled than when the body temperature is low! So what is the correct warm-up sequence? 1, relax muscles and fascia with a roller * * * 2, do some short-term static stretching (about 10 second) 3, start warming up (for example, walk fast for 5~ 10 minutes, warm up dynamically) 4, do the exercise you want to do!