School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, NF, A1C 5S7, Canada.
Eur J Appl Physiol. 2011 Nov;111(11):2633-51. doi: 10.1007/s00421-011-1879-2. Epub 2011 Mar 4.
An objective of a warm-up prior to an athletic event is to optimize performance. Warm-ups are typically composed of a submaximal aerobic activity, stretching and a sport-specific activity. The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching. The lack of impairment may be related to a number of factors. These include static stretching that is of short duration (<90 s total) with a stretch intensity less than the point of discomfort. Other factors include the type of performance test measured and implemented on an elite athletic or trained middle aged population. Static stretching may actually provide benefits in some cases such as slower velocity eccentric contractions, and contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged. Static stretching used in a separate training session can provide health related range of motion benefits. Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. Sports that necessitate a high degree of static flexibility should use short duration static stretches with lower intensity stretches in a trained population to minimize the possibilities of impairments.
热身作为运动前的一个环节，其目的是优化运动表现。热身通常由低强度有氧活动、拉伸和专项运动活动组成。传统上，拉伸部分包括静态拉伸。然而，有大量的研究表明，静态拉伸会导致运动表现受损。最近，有相当数量的文章指出，在进行静态拉伸之前，不会对运动表现产生不利影响。没有损伤的原因可能与许多因素有关。这些因素包括持续时间较短（<90 秒）、拉伸强度小于不适点的短时间静态拉伸。其他因素还包括所测量的运动表现测试的类型以及在精英运动员或训练有素的中年人群中的实施方式。在某些情况下，静态拉伸实际上可能会带来益处，例如较慢的速度离心收缩，以及持续时间更长或拉伸-缩短循环的收缩。动态拉伸已被证明既没有效果，也不会增强随后的运动表现，尤其是如果动态拉伸的持续时间延长的话。在单独的训练课程中进行静态拉伸可以提供与健康相关的运动范围的益处。一般来说，为了最大限度地减少损伤并提高运动表现，热身应包括低强度有氧活动，然后是大振幅动态拉伸，最后是专项动态活动。对于需要高度静态灵活性的运动，在训练有素的人群中，应使用持续时间较短、强度较低的静态拉伸，以最大程度地减少损伤的可能性。
