Warm-up, multi-set training and stretching

Topic 11

Dr. phil. Sven Goebel, Head of Research at Kieser Training, Zurich

The question of why Kieser Training does not include a separate warm-up, multi-set training or separate stretching is an easy one to answer: We only recommend processes that offer a clear benefit when doing health-oriented strength training

The purpose of a warm-up is to prepare the body for (maximum) sporting performance. It is not primarily about increasing body temperature but activating the cardio-vascular system, specific coordination pat- terns and psychological processes. This physical pre- paration is always closely allied to what is actually required in a particular sport in terms of the coordi- nation and condition. This can be seen quite clearly, if we look at different “warm-up programmes” for distance runners, bobsleigh racers, gymnasts or ski- jumpers; there is no one type of warm-up.

It is true that muscles have to put in maximum per- formance during Kieser Training, but this is always done as part of the slow, controlled movement of an individual muscle or muscle chain. When you do the first repetition of an exercise, the weight does not seem unduly heavy. Your muscles have no difficulty in overcoming the level of resistance. However, after 30 – 60 seconds the exercise becomes genuinely stre- nuous and muscles have to work at maximum output. It is only in the final phase of each exercise that you recruit the muscle fibres needed for the build-up of strength. The “warm-up” specific to Kieser Training ensures that your nervous system has enough time to activate as many fibres as possible. The muscles nee- ded for the exercise are prepared during the earlier repetitions; which in particular ensure good coordi- nation. To that extent, the “warm-up” if we can call it that, is a part of each exercise, which provides the ideal conditions required for training.

Multi-set training

During strength training, the level of tension genera- ted in the muscle is an important training stimulus. The length of time you hold this tension is also cru- cial. However, less important is the number of sets provided that one set achieves what is required in terms of tension and duration. All studies based on proper scientific methodologies show that multi-set training has no significant advantage over one-set training. That is why Kieser Training recommends one set. Our aim is to offer effective training.

Stretching

In 2002, a systematic review was conducted of pre- vious studies into stretching which came to a very clear conclusion: “There is no scientific evidence that stretching affords protection before or after physical exertion, either in terms of muscle soreness or exces- sive lactic acid in muscles. Stretching before training has no practical effect in terms of reducing the risk of injury”, (Herbert, R. D.; Gabriel, M.: Effects of stretching before and after exercising on muscle so- reness and risk of injury: systematic review. (2002) BMJ, Vol. 325: 468).

When it comes to mobility, a short period of stret- ching of 1 to 4 seconds does make sense and this happens automatically when you train on Kieser Training machines. This is because the process of contracting a muscle automatically stretches the opposing muscle. Training programmes are designed so that both agonist and antagonist (e.g. biceps and triceps) are included in an exercise programme.

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