Review: De nieuwe warm­ing-up

De nieuwe warming-up
De nieuwe warm­ing-up by Tjitte Kam­min­ga
My rat­ing: 4 of 5 stars

The main sell­ing-point of this book is the idea that (sta­t­ic) stretch­ing is worth­less as a warm-up for your run. Bet­ter would be to dynam­i­cal­ly stretch, as many oth­er sources online rec­om­mend, but what was new to me was the fact that it focused on joint exten­sions. Basi­cal­ly, mov­ing through the whole range of joint move­ments that will be used in the exer­cise there­after, and that sim­ply start­ing from walk­ing, to brisk-walk­ing, a slow tred and jog to prop­er run­ning. That this build-up can real­ly help prepar­ing the mus­cles and ten­dons for the motions to come. Since I could pick up this book for a cheap price, I won­der if there’s any­thing wrong with its advice, but to me the evi­dence seems to hold up.

The oth­er part of the book talks about the phys­i­ol­o­gy of the human mus­cu­loskele­tal sys­tem and what goes wrong when you are injured. The impor­tance of scar tis­sue is dis­cussed, and when you take com­plete rest, the scar tis­sue grows in ran­dom direc­tions and when you move with­in your lim­its, that you can force this tis­sue to grow in the cor­rect direc­tion, which will help increase the chances of a full recov­ery. So that is def­i­nite­ly some­thing to keep in mind for the future, and seems to hold true for the two times I have been injured myself, first ful­ly rest­ing, sec­ond­ly rest­ing while mov­ing. Note: The sec­ond injury was a lit­tle less severe, so that might skew the data.

The last les­son I learned was about the syn­ovia, the flu­id inside the joints and how it feeds the car­ti­lage of the joints. And with inac­tiv­i­ty, this flu­id does­n’t move and the car­ti­lage dete­ri­o­rates. Con­trary, to com­mon believe, it is this mov­ing of the joints that helps it keep in good shape and there is no wear and tear of joints, only this type of rust­ing, so to speak!

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