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The You Docs Tip of the Day: What not to do before your workout

BY MICHAEL ROIZEN, M.D., AND MEHMET OZ, M.D. - KING FEATURES SYNDICATE

Published: 11/18/08


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If you never skip a stretch before your workout, consider bending your rules. There's no good evidence that static stretching - the type where you hold a stretch for half a minute or so - reduces your risk of injury when you do it before a workout. And "ballistic" stretching, or bouncing, is a definite no-no because it can actually hurt you.

Start a workout by doing a less-intense version of the activity. For example, do some lunges using 3-pound weights before you do them for serious gain using 20-pound weights.

So can you skip the stretch? Nope. Stretching will increase your flexibility, which is essential in keeping your body young (especially if you're planning on pitching any no-hitters). Since stretching works best for muscles while they're warm, it makes the most sense to do it after your workout (that, plus the fact that stretching may temporarily decrease your muscles' strength and power).

Protect your muscles by working to the point of moderate tension but not to the point of pain. In other words, you should feel the stretch, but it shouldn't hurt. And don't stay there forever. Thirty seconds for each does the trick; fortunately, more time isn't better. If you're not sure you're stretching correctly, find a trainer to show you how. Or take a class that focuses on stretching and flexibility, such as yoga, tai chi or Pilates.

The You Docs - Mike Roizen and Mehmet Oz - are authors of the best-selling "You: The Owner's Manual" and "You: On a Diet." To submit questions and find ways to grow younger and healthier, go to www.RealAge.com.

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