锻炼前后做伸展运动有多重要？

缺乏拉伸运动（stretching）会导致肌肉紧绷、肌肉拉伤，甚至长期肌肉损伤。
应该在锻炼前还是锻炼后做伸展运动？做些什么来保护自己免受肌肉紧绷、肌肉拉伤、关节和肌肉损伤呢？

锻炼前后做伸展运动。建议在锻炼前动态拉伸（stretching dynamically before a workout），在锻炼后静态拉伸（stretching statically after a workout）。动态拉伸（dynamic stretching）想象成运动员在踏上球场、场地或跑道前的热身训练（warm-up）。而静态拉伸（Static stretching）是指保持拉伸位置。静态拉伸不像动态拉伸那样有运动，而比较传统的伸展方式，比如站立伸展（standing quad stretch）或腹股沟伸展（groin stretch）。当你做任何一种运动时，倾听你的身体是更重要的。有时你可能需要动态拉伸和静态拉伸的结合，有时，你可能只需要其中一种。

What Happens to Your Body When You Don't Stretch

This Is Your Body When You Don't Stretch – Women's Running

womensrunning.competitor.com/2015/09/training-tips/this-is-your-body-when-you-d…

When You Don't Stretch For Your Workout, This Is What …

https://www.healthdigest.com/325647/when-you-dont...

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增强免疫系统而添加到饮食中的营养素

The Nutrient to Add to Your Diet for a Stronger Immune System

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The Nutrient to Add to Your Diet for a Stronger Immune …

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