Latest / Morning Medical with Dr. Chow / The Importance of Stretching, Pre-Workout Debate, and Understanding the Alcohol Gene

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The Importance of Stretching, Pre-Workout Debate, and Understanding the Alcohol Gene · Morning Medical with Dr. Chow

• 0:00
  Welcome to Morning Medical with Doctor Chow.
• 0:02
  I'm Doctor Chi-Ming Chow, your host for today's episode.
• 0:05
  As always, we're here to bring you the latest in medical and health news from around the
• 0:09
  world, leveraging the power of artificial intelligence to keep you informed.
• 0:13
  Today, we're diving into a topic that many fitness enthusiasts often ponder: what type of
• 0:19
  stretching is best before or after a workout?
• 0:22
  This segment is based on insights from CNN, and we'll be exploring advice from fitness experts
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  on how to enhance your workout routine with effective stretching.
• 0:34
  Stretching is a crucial component of any exercise regimen, providing numerous benefits
• 0:39
  such as improved range of motion and increased flexibility.
• 0:43
  These benefits are essential for enhancing performance, especially in activities that
• 0:48
  involve bending, contracting, and pulling.
• 0:52
  Stretching also plays a significant role in reducing the risk of injury.
• 0:56
  However, the type of stretch you choose can make a difference in how effective your workout
• 1:00
  is, both for your current session and future ones.
• 1:04
  Fitness expert Whitney Houlin, a personal trainer and director of training and fitness at
• 1:10
  WeGym in West Hartford, Connecticut, emphasizes the importance of stretching both before and
• 1:16
  after workouts.
• 1:18
  She explains that while many people are eager to jump right into their routines,
• 1:23
  incorporating stretching can greatly enhance workout effectiveness.
• 1:27
  Now, let's talk about the types of stretches: dynamic and static.
• 1:32
  Dynamic stretching involves moving a joint through its full range of motion to increase
• 1:37
  flexibility.
• 1:38
  It's often recommended before a workout because it prepares your body for intense activity.
• 1:45
  Dynamic stretches mimic the movements you'll perform during exercise, increasing nerve
• 1:49
  activity in the muscles and creating the necessary range of motion for active movements.
• 1:55
  One of the recommended dynamic stretches is the "world's greatest stretch," a favorite of
• 2:00
  Houlin's.
• 2:01
  This stretch begins from a standing position, involves walking your hands into a plank,
• 2:07
  stepping into a runner's lunge, and rotating your upper body.
• 2:11
  Another dynamic stretch is alternating between forward and reverse lunges, which helps with
• 2:16
  flexibility and readiness for compound movements such as running and squats.
• 2:22
  On the other hand, static stretching is best suited for post-workout routines.
• 2:27
  After high-intensity activities, static stretches help bring your heart rate, body
• 2:31
  temperature, and blood pressure back to normal.
• 2:34
  They also aid in muscle repair and reduce the chances of muscle pain and stiffness.
• 2:38
  Static stretching involves holding a position for a period, allowing the muscles to elongate
• 2:43
  from their origin to insertion points.
• 2:45
  Houlin recommends the pigeon pose as an effective post-workout static stretch,
• 2:52
  particularly for the hip flexors and glutes.
• 2:55
  Physical therapist Doctor Mario Mejia also suggests hamstring and calf stretches, along
• 3:01
  with a standing quad stretch, to target the quadriceps and hip flexors.
• 3:06
  Holding each static stretch for 15 to 30 seconds for two to four sets can improve your
• 3:11
  range of motion and muscle elasticity.
• 3:14
  In summary, incorporating both dynamic and static stretches into your workout routine can
• 3:20
  significantly enhance your performance and recovery.
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  Dynamic stretches prepare your body for the workout ahead, while static stretches help your
• 3:29
  muscles recover afterward.
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  By understanding and applying these techniques, you can take your fitness journey to the next
• 3:35
  level.
• 3:38
  As you head into the gym, you likely already have a workout plan in mind.
• 3:42
  Maybe you're taking a light jog on the treadmill, or perhaps you're working on some
• 3:46
  bicep curls on arm's day.
• 3:48
  To get the most out of your gym session, consider first how you start and end your
• 3:53
  workouts.
• 3:54
  Muscles need time to warm up, and stretching helps circulate more blood to those areas,
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  allowing for a greater range of motion and flexibility.
• 4:03
  More flexibility increases performance, especially when doing actions that require
• 4:08
  bending, contraction, and pulling.
• 4:11
  Stretching also helps lower the risk of injury.
• 4:16
  "A lot of people like to jump right into the workout, but stretching before and after is
• 4:20
  what's going to determine how effective your workout can be for today and the next time you
• 4:25
  do it," said Whitney Houlin, a personal trainer and director of training and fitness at WeGym
• 4:31
  in West Hartford, Connecticut.
• 4:33
  If you're looking for better results or find yourself hitting a plateau in your fitness
• 4:38
  journey, try adding dynamic and static stretching to your next workout.
• 4:43
  Let's talk about the difference between these two types of stretches.
• 4:47
  Dynamic stretching involves moving a joint through its full range to increase flexibility.
• 4:52
  Static stretching, on the other hand, involves holding a single position for several seconds.
• 4:59
  Static stretches can be passive or active.
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  Active static stretches involve working a muscle while using other muscles to hold the
• 5:06
  stretch, such as lifting a leg in front of you using leg and core strength.
• 5:11
  Passive static stretches involve extending a muscle using gravity or other stretching tools,
• 5:16
  like folding forward to stretch the hamstrings and allowing gravity to pull the upper body
• 5:21
  down.
• 5:23
  So, what stretch is best before a workout?
• 5:26
  Alternating between forward and reverse lunges is a dynamic pre-workout stretch that helps
• 5:31
  lower the risk of injury.
• 5:33
  Researchers have produced conflicting results when it comes to the best pre-workout stretch.
• 5:39
  For example, a well-cited August 2003 study showed evidence of static stretching for
• 5:46
  warm-ups worsening muscle performance, while a November 2019 review found the opposite, with
• 5:52
  static stretches boosting muscle strength for the average person getting into shape.
• 5:57
  However, more recently, researchers have been warming up to dynamic stretching.
• 6:03
  An October study looking at athletic performances found dynamic stretches were
• 6:08
  better for pre-workout than static stretching because they reduce the risk of injury.
• 6:13
  An April review of workout routines found dynamic stretching produced a greater range of
• 6:18
  motion in the lower limbs along with improvements in force and power in those areas.
• 6:24
  Physical therapist Doctor Mario Mejia recommended dynamic stretching before a workout
• 6:31
  because it prepares the body for intense activity.
• 6:35
  The active movements in dynamic stretches mimic the same movements you're going to impose on
• 6:41
  the body when exercising.
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  "I'm a big dynamic stretch guy because that's how we move," said Mejia, who serves patients
• 6:49
  at Fox Rehabilitation in Rockville Centre, New York.
• 6:52
  "If you're healthy, you're never really standing still." Likewise, people at the gym
• 6:58
  are not usually holding one position—they often perform compound movements such as running and
• 7:05
  squats that require moving multiple joints at the same time.
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  Dynamic stretches create the range of motion needed for these active movements and increase
• 7:14
  nerve activity in the muscles, readying them for movement.
• 7:19
  Mejia recommended taking five to ten minutes to perform dynamic stretches before a workout.
• 7:24
  One of Houlin's favorite dynamic pre-workout stretches is what she calls the "world's
• 7:29
  greatest stretch." "It's one of my very favorite ways to warm up.
• 7:33
  It's a good universal one too for lots of different exercises," she added.
• 7:38
  Starting from a standing position, hinge at the hips and walk your hands out into a plank
• 7:42
  position.
• 7:43
  Be mindful to engage your core for stability and balance.
• 7:47
  Next, step a foot next to one hand like a big runner's lunge and lift the other hand off the
• 7:53
  floor.
• 7:54
  When you rotate the upper body, the dynamic stretch will give a nice twist through the
• 7:58
  midsection.
• 8:00
  Afterward, put your hand back on the floor, step the foot back to a plank position, and
• 8:05
  walk your hands back to the feet to roll yourself back up to standing.
• 8:10
  A second stretch Mejia recommended is alternating between forward and reverse lunges.
• 8:15
  Additionally, half-kneeling windmills help with spine rotation, build core strength, and
• 8:20
  stabilize hips and shoulders.
• 8:23
  To do a half-kneeling windmill, you'll want to get into a half-kneeling position with one leg
• 8:27
  behind and the other leg in front.
• 8:29
  Take a kettlebell in the same arm as the leg in front of you and raise it overhead.
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  Your gaze should stay on the kettlebell, not in front.
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  Push hips back on the same side holding the kettlebell and lower the opposite forearm to
• 8:42
  the ground before driving your knee down to return to the initial position.
• 8:47
  Now, let's shift focus to post-workout stretches.
• 8:50
  Static stretches are best after a workout to get the body back to a state of rest, Houlin
• 8:55
  said.
• 8:56
  Cooldowns after high-intensity activity help gradually bring the heart rate, body
• 9:01
  temperature, and blood pressure back down to normal.
• 9:04
  "Stretching the muscles I just exercised gets blood flow back to those muscles to start the
• 9:09
  muscle repair process," she said.
• 9:12
  Additionally, Houlin emphasized performing stretches that target the muscles stressed out
• 9:18
  during exercise.
• 9:20
  Mejia added that static stretching at cooldown also increases muscle elasticity, reducing the
• 9:26
  chances of muscle pain and stiffness.
• 9:30
  "During an activity like running, you are contracting and elongating muscles for a
• 9:34
  sustained period of time," he said.
• 9:36
  "When you hold a static stretch at the end of a workout, you're stretching the muscle fibers
• 9:42
  from their origin to the insertion." Origin refers to a site where the muscle attaches to a
• 9:48
  bone that remains stationary during a contraction, and insertion refers to a site
• 9:53
  where a muscle attaches to a bone that moves during a contraction.
• 9:58
  Some recommended static stretches include the pigeon pose, which is highly recommended for
• 10:03
  post-workout.
• 10:04
  You're on the ground with your front leg in a ninety-degree bend at the knee with the back
• 10:09
  leg extended behind you.
• 10:10
  It's a great stretch for hip flexors and glutes.
• 10:14
  Mejia also recommended hamstring stretches, calf stretches, and a standing quad stretch.
• 10:19
  The quad stretch targets the quadriceps and hip flexor muscles as you stand on one leg and bend
• 10:25
  the knee of the other leg while grabbing the opposite foot, pulling it toward your rear.
• 10:30
  You should hold each static stretch for fifteen to thirty seconds for two to four sets, Mejia
• 10:35
  said.
• 10:36
  "This is adequately enough to produce the elongation effect and improve range of motion."
• 10:44
  In today's episode, we're exploring the topic of stretching and how it influences workout
• 10:49
  effectiveness.
• 10:50
  Stretching is a vital aspect of any exercise routine, providing benefits like increased
• 10:55
  range of motion and enhanced flexibility.
• 10:58
  These advantages are crucial for boosting performance, particularly in activities
• 11:04
  involving bending, contracting, and pulling.
• 11:07
  Stretching also plays a key role in minimizing injury risks.
• 11:12
  Whitney Houlin, a personal trainer and director of training and fitness at WeGym in West
• 11:17
  Hartford, Connecticut, highlights the importance of incorporating stretching both
• 11:21
  before and after workouts.
• 11:23
  According to Houlin, many individuals tend to dive straight into their exercise routines,
• 11:28
  overlooking the significant benefits stretching offers.
• 11:32
  "Stretching before and after is what’s going to determine how effective your workout can be for
• 11:37
  today and the next time you do it," she explains.
• 11:41
  Understanding the distinction between dynamic and static stretching is essential.
• 11:46
  Dynamic stretching involves moving a joint through its full range of motion to boost
• 11:51
  flexibility.
• 11:53
  This type of stretching is particularly recommended before workouts as it prepares the
• 11:58
  body for intense physical activities.
• 12:00
  Conversely, static stretching involves holding a single position for a prolonged period and is
• 12:06
  best suited for the post-workout phase to help the body return to a state of rest.
• 12:12
  There has been some debate among researchers regarding the most effective type of stretching
• 12:17
  before a workout.
• 12:19
  An August 2003 study suggested that static stretching before exercising could worsen
• 12:24
  muscle performance, while a November 2019 review indicated that static stretches might
• 12:31
  enhance muscle strength for those beginning their fitness journey.
• 12:35
  However, recent research leans toward dynamic stretching, with an October study revealing
• 12:41
  that dynamic stretches are more effective in reducing injury risk.
• 12:45
  An April review further supports dynamic stretching, noting improvements in range of
• 12:50
  motion, force, and power, particularly in the lower limbs.
• 12:55
  Physical therapist Doctor Mario Mejia advocates for dynamic stretching before workouts,
• 13:01
  emphasizing that these active movements mimic the exercises you'll engage in, thereby
• 13:07
  readying the body for activity.
• 13:09
  "I’m a big dynamic stretch guy because that’s how we move," states Mejia, who treats patients
• 13:15
  at Fox Rehabilitation in Rockville Centre, New York.
• 13:19
  Dynamic stretches enhance nerve activity in the muscles, preparing them for the movements
• 13:24
  they'll perform during exercise.
• 13:28
  Mejia recommends dedicating five to ten minutes to dynamic stretching prior to a workout.
• 13:33
  One of Houlin's preferred dynamic stretches is what she terms the "world’s greatest stretch."
• 13:39
  This routine begins from a standing position, transitioning into a plank, then into a
• 13:44
  runner's lunge, followed by an upper body rotation.
• 13:48
  This sequence not only warms up the body but also engages the core for improved stability
• 13:54
  and balance.
• 13:56
  Other suggested dynamic stretches include alternating between forward and reverse lunges,
• 14:01
  as well as half-kneeling windmills.
• 14:03
  These exercises promote spine rotation, build core strength, and stabilize the hips and
• 14:09
  shoulders.
• 14:10
  For the half-kneeling windmill, start in a half-kneeling position, raise a kettlebell
• 14:14
  overhead, and then lower the opposite forearm to the ground before returning to the starting
• 14:19
  position.
• 14:20
  Post-workout, static stretches are recommended to help the body transition back to a resting
• 14:27
  state.
• 14:28
  Houlin advises that cooling down after intense activity gradually reduces heart rate, body
• 14:35
  temperature, and blood pressure to normal levels.
• 14:38
  "Stretching the muscles I just exercised gets blood flow back to those muscles to start the
• 14:44
  muscle repair process," she notes.
• 14:47
  Doctor Mejia adds that static stretching post-workout boosts muscle elasticity and
• 14:53
  decreases the likelihood of muscle pain and stiffness.
• 14:56
  "During an activity like running, you are contracting and elongating muscles for a
• 15:01
  sustained period of time," he explains.
• 15:04
  "When you hold a static stretch at the end of a workout, you're stretching the muscle fibers
• 15:08
  from their origin to the insertion."
• 15:12
  Recommended static stretches include the pigeon pose, which targets the hip flexors and glutes,
• 15:17
  along with hamstring, calf, and standing quad stretches.
• 15:21
  The quad stretch involves standing on one leg, bending the knee of the other leg, and pulling
• 15:26
  the opposite foot toward your rear.
• 15:28
  Mejia suggests holding each static stretch for fifteen to thirty seconds, performing two to
• 15:33
  four sets to achieve the desired elongation effect and improve range of motion.
• 15:41
  Welcome back to Morning Medical with Doctor Chow.
• 15:43
  I'm Doctor Chi-Ming Chow, your host, and we're diving into a fascinating topic today: the
• 15:49
  "alcohol gene" and how it could predict your body's reaction to cocktails.
• 15:54
  This insight comes courtesy of a recent report, which highlights the role of genetics in
• 15:58
  alcohol tolerance.
• 16:01
  Have you ever felt like you just can't handle your alcohol, experiencing symptoms like
• 16:06
  nausea, facial flushing, or a racing heart after even a small amount of your favorite
• 16:11
  drink?
• 16:12
  According to experts at the Cleveland Clinic, this might be due to an inherited intolerance
• 16:17
  to alcohol, caused by a specific gene mutation.
• 16:20
  This mutation affects the body's ability to produce an enzyme responsible for breaking down
• 16:25
  alcohol and clearing its byproducts.
• 16:29
  The genes in question are the ADH and ALDH genes.
• 16:33
  These genes play a crucial role in metabolizing alcohol.
• 16:37
  The ADH1B and ADH1C genes help convert ethanol, or alcohol, into acetaldehyde, a chemical that
• 16:45
  can be toxic if it accumulates.
• 16:48
  The ALDH2 gene is then responsible for converting acetaldehyde into acetic acid, a
• 16:55
  much less harmful substance.
• 16:57
  However, variations in the ALDH2 gene can slow down this conversion, leading to a buildup of
• 17:03
  acetaldehyde, which is linked to symptoms like headaches, flushing, and nausea.
• 17:09
  Fortunately, there's a way to test for these genetic variations.
• 17:13
  An at-home DNA test can determine whether you have mutations in these genes.
• 17:18
  The process is simple: it involves swabbing the inside of your cheek and sending the sample to
• 17:23
  a laboratory.
• 17:25
  Results are typically available in less than two weeks.
• 17:28
  The cost of these tests is around one hundred fifty dollars.
• 17:32
  Doctor Frances Lee, a hepatologist specializing in alcohol-related liver disease at Mount Sinai
• 17:39
  Health Systems in New York City, highlights that while these tests can provide valuable
• 17:43
  insights, they should be approached with caution.
• 17:46
  Genetic tests can sometimes raise more questions than answers.
• 17:50
  For instance, discovering a genetic predisposition might encourage someone to drink
• 17:54
  less, which could be beneficial.
• 17:56
  However, if no genetic variation is found, it might mistakenly lead someone to believe they
• 18:02
  can drink more without consequences.
• 18:05
  Doctor Fred Davis, the associate chair of emergency medicine at Northwell Health in Long
• 18:10
  Island, New York, echoes this sentiment.
• 18:13
  He emphasizes that these tests should not be used to justify increased alcohol consumption.
• 18:18
  Even if your genes do not show a predisposition, the effects of alcohol are
• 18:23
  significant and should be approached with care.
• 18:26
  For individuals who choose to enjoy alcohol, Makenzi Mollitor, a registered dietitian and
• 18:32
  sports dietitian at Long Island University, advises being mindful of both the quality and
• 18:38
  quantity of alcohol consumed.
• 18:40
  Opting for naturally fermented, low-sugar wines with beneficial polyphenols can be a better
• 18:45
  choice.
• 18:46
  She also recommends adhering to the general guideline of one drink per day for women and
• 18:51
  two for men.
• 18:52
  Alcohol-related liver disease remains the leading cause of liver transplants in the
• 18:57
  United States.
• 18:58
  Therefore, efforts to minimize alcohol intake and prevent related health issues are crucial
• 19:04
  for improving both individual and public health.
• 19:07
  If you're concerned about the effects of alcohol on your health, consulting with a liver
• 19:12
  specialist can provide personalized advice.
• 19:16
  That wraps up today's episode of Morning Medical with Doctor Chow.
• 19:21
  I hope you found our discussion on the "alcohol gene" insightful and useful for your health
• 19:26
  journey.
• 19:28
  Remember to stay informed and make choices that prioritize your well-being.
• 19:33
  Until next time, take care and stay healthy.