MAKING FITNESS FUN

Table of Contents

• Narratives

• The Literature

• Featured Content

• Stretch With Me

NARRATIVES
MAKING FITNESS FUN

We can learn so much from children. They run, ask questions, and play—simple actions that we often overlook.

At some point, we were all told to “sit still and pay attention,” which really meant, “stop moving and do what I say.” How sad is that?

The key is to make fitness fun! For example, I keep handstand blocks around and balance on them for fun. My one-year-old sees me and tries to imitate me. She can’t handstand yet, of course, but the act of trying helps her learn body control.

She also watches me do dips on our living room dip bars. She’s too tiny for dips but swings on them, laughing—and just like that, fitness is fun for her!

It should be fun for you, too. Find simple challenges, do them often, and track your progress. Consider moving like a baby again, and before you know it, a year will pass, and you’ll be fitter, stronger, or more flexible—your goals, your way!

Stay Flexy!

THE LITERATURE
WHAT’S THE BEST TYPE OF STRETCHING FOR FLEXIBILITY AND WARMING UP?

This paper is a systematic review and meta-analysis, meaning it analyzes all available studies on a topic to form a comprehensive conclusion rather than relying on a single study. Its goal was to determine whether static stretching (holding a stretch) or dynamic stretching (moving stretches) is better for flexibility, warming up, and general physical performance. Published in 2023, it offers up-to-date insights relevant to physical therapy, athletics, and physically demanding jobs.

Key Takeaways:

• Range of Motion (ROM) - Dynamic stretching (DS) and static stretching (SS) are equally effective short-term, but SS shows greater gains with long-term use.

• Muscle Adaptations - DS and SS slightly increase muscle thickness and significantly improve muscle length.

• Hamstring Stiffness - DS may slightly reduce stiffness better than SS, though the evidence is limited.

Practical Uses:

• Dynamic Stretching for Warm-Ups - DS is better for athletic warm-ups due to its immediate effect on reducing stiffness after a single session.

• Static Stretching for Flexibility - SS is superior for flexibility training, as repeated sessions yield greater ROM improvements than DS, even with equal volume.

• Combined Approach - For flexibility training, start with DS to prepare the muscles, then finish with SS to maximize ROM and length benefits.

Limitations:

• Inconsistent Intensity - The intensity of dynamic stretches varied between studies, making comparisons less precise.

• Age Variability - Age differences were not considered, which could affect outcomes for younger versus older populations.

• Participant Demographics - Most studies focused on athletes or active individuals, leaving questions about how results apply to inactive populations.

The Bottom Line:

Stretching and flexibility research remains limited, but we know dynamic stretching is ideal for warm-ups, and static stretching is best for flexibility gains. Ultimately, the most effective approach is the one that keeps you motivated, as consistency is key to staying fit, happy, and healthy.

Check out my second channel, @WorkoutsbyDavid, for a complete Full Body Mobility Routine to support your flexibility goals!

Reference:

Cai, P., Liu, L., & Li, H. (2023). Dynamic and static stretching on hamstring flexibility and stiffness: A systematic review and meta-analysis. Heliyon, 9(8), e18795. https://doi.org/10.1016/j.heliyon.2023.e18795

FEATURED CONTENT
HOW I LEARNED THE FULL SPLITS IN 30 DAYS

In this video, Henry Vo shares his 30-day journey to achieve the middle splits through a consistent routine of warm-ups, targeted stretches, and advanced techniques like PNF.

He emphasizes patience, avoiding injury, and working at your own pace. While progress was slow initially, rest days and persistence led to success. Henry encourages viewers to focus on personal improvement and enjoy the process.

The video recommends combining both methods for optimal fitness results, as each offers unique benefits.

Interested in my approach to flexibility? Get 50% off premium training memberships at Ganbaru with code FLEXY

STRETCH WITH ME
CALF MUSCLE MOBILITY ROUTINE

Do you have tight calves? Well, I just created the ideal routine to help mobilize them! Subscribe to the second YouTube channel for more content like this @WorkoutsbyDavid

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