don't stretch
don't ice bath
what fitness myths will be punctured next?
I'd guess all those 'dynamic' warmup activities.
and some study will show that more people hurt themselves by lifting than prevent injury via lifting. In other words, netted out, lifting hurts runners more than helps.
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At the conclusion of each session, half of the men recovered by sitting quietly in a room at the gym for 15 minutes. The others eased themselves into cold baths after every workout, the waters cooled to a constant temperature of about 50 degrees Fahrenheit (10 degrees Celsius). The men gamely remained in the tubs for 15 minutes.
They continued these workouts three times a week for seven weeks. After the final workout, the scientists again biopsied the volunteers’ muscles and rechecked the men’s leg strength and body compositions. Then they examined the muscle tissues microscopically and began comparing the groups.
On the whole, they found, the members of both groups were stronger now. But, underneath, their tissues appeared quite unalike.
Muscles are composed of long fibers that plump and grow in response to training, and, as would be expected, all of the men had developed larger muscle fibers with seven weeks of lifting. But the increase in fiber size was much greater among those who had sat after every workout than those who had soaked to recover.
More surprising, the cold soakers showed a different balance of certain biochemicals inside their muscles than among the men who had sat. In particular, their muscles contained lower levels of a protein known to spark tissue growth and higher amounts of a different protein involved in tissue breakdown.
In effect, the soakers’ muscles seemed to have become biochemically primed for slower recovery and less growth than the tissues of the other men, [/b}says Aaron Petersen, a senior lecturer in exercise physiology at Victoria University, who led the new study.