Rubini Ercole C, Costa André L L, Gomes Paulo S C
Universidade Estácio de Sá, Rio de Janeiro, Brazil.
Sports Med. 2007;37(3):213-24. doi: 10.2165/00007256-200737030-00003.
Strength and flexibility are common components of exercise programmes; however, it is not clear how best to include both of these elements in a single training programme. It is common practice among athletes, coaches and recreational exercisers to perform a stretching routine before a strength training session. Stretching exercises are regularly recommended, even in many textbooks, with the claimed purpose of preventing injury and muscle soreness, or even enhancing performance. However, as highlighted in recent review articles, this recommendation lacks scientific evidence. Thus, the purpose of the present review is to determine the acute and chronic effects of stretching on strength performance, together with the underlying mechanisms. Although most studies have found acute decreases in strength following stretching, and that such decreases seem to be more prominent the longer the stretching protocol, the number of exercises and sets, and the duration of each set have, in general, exceeded the ranges normally recommended in the literature. Consequently, the duration of the stimuli were excessively long compared with common practice, thus making evident the need for further studies. In addition, when recommending flexibility exercises, one should consider other underlying issues, such as the safety of the participants, possible increases in injury risks and the unnecessary time expenditure. Many mechanisms underlying stretching exercises still demand investigation so that links between the observed effects, their causes and the consequences may be constructed.
力量和柔韧性是运动计划的常见组成部分；然而，尚不清楚如何在单一训练计划中最好地兼顾这两个要素。运动员、教练和休闲锻炼者的常见做法是在力量训练课程之前进行拉伸练习。即使在许多教科书中，拉伸运动也经常被推荐，据称目的是预防受伤和肌肉酸痛，甚至提高运动表现。然而，正如最近的综述文章所强调的，这一推荐缺乏科学依据。因此，本综述的目的是确定拉伸对力量表现的急性和慢性影响以及潜在机制。尽管大多数研究发现拉伸后力量会急性下降，而且拉伸方案越长、练习次数和组数越多以及每组持续时间越长，这种下降似乎就越明显，但总体而言，这些研究中的练习次数、组数和每组持续时间通常超过了文献中通常推荐的范围。因此，与常规做法相比，刺激持续时间过长，这凸显了进一步研究的必要性。此外，在推荐柔韧性练习时，应考虑其他潜在问题，例如参与者的安全性、受伤风险可能增加以及不必要的时间消耗。拉伸运动的许多潜在机制仍需要研究，以便建立观察到的效果、其原因和后果之间的联系。
