训练完必须拉伸么（训练后需要拉伸吗）
训练完必须拉伸么（训练后需要拉伸吗）例如Sheard等人2010年[201]观察到，使用1RM的65%负荷进行拉伸，柔韧性的提高效果最大化；其他研究者[199，201]发现：如果拉伸使用了更多的负荷，实质上也就成了力量训练（的离心阶段）。注意，本文所指的拉伸，如果不加说明，都是指 “训练后的静态拉伸”。对于力量训练和拉伸在性质上的关系，其实已有一些探索和思考。有些研究者认为，完整动作幅度的力量训练实质上就是一种更高强度的拉伸[88]。
作者：肉崽
本文原创，禁止转载及搬运，否则将追究法律责任！
前言
大家好。
拉伸话题在市面上争议较大，所以我们列出了大量证据和文献。尽量精简后，全文依旧过万字，文献三百多个，大家阅读辛苦了，这是本系列近期的最后一篇。
注意，本文所指的拉伸，如果不加说明，都是指 “训练后的静态拉伸”。
拉伸不重要，因为我们已经做很多力量训练了
对于力量训练和拉伸在性质上的关系，其实已有一些探索和思考。
有些研究者认为，完整动作幅度的力量训练实质上就是一种更高强度的拉伸[88]。
其他研究者[199，201]发现：如果拉伸使用了更多的负荷，实质上也就成了力量训练（的离心阶段）。
例如Sheard等人2010年[201]观察到，使用1RM的65%负荷进行拉伸，柔韧性的提高效果最大化；
Swank等人[199]报告，只要在静态拉伸中增加重量，就能更好的增加柔韧性。
还有其他一些研究也证明了类似观点，例如下面的2个。
Ioannis等人2016
该研究目的是确定6个月的力训和脱训会对老年人带来什么影响。
为此，研究者将58名老年人随机分为高、中、低阻力力训组和对照组[104]。他们只做力量训练不做任何柔韧性训练。
在持续24周（每周3天）的训练后，有趣的发现来了：
（1）所有三个力训组的老人的柔韧性都提高了
（2）力训重量越大，柔韧性提高越多
（3）停训后，力训重量越大的组，柔韧性损失越少
原文结论：
力量训练本身提高了老年人的柔韧性；重量在1RM60%以上时能更有效。
Sam等人2011
该研究是为了确认力训与拉伸对柔韧性的效果对比。
研究共使用了37名受试者，其中25人随机分到力训组或拉伸组，12人为对照组[88]。
结果显示如下：
对于各关节柔韧性的增加效果而言，力量训练可能比拉伸更好。
为何做了很多力训就不需要再拉伸了？
因为：
1、力训离心阶段和静态拉伸，在原理上有许多相似之处
2、静态拉伸实质上相当于强度更小、持续时间更长的力训离心阶段
3、力训离心阶段也可被理解为强度更大、持续时间更短的静态拉伸
如此就解释了，为什么只力训不拉伸，不但不会 “肌肉僵硬/紧张” ，反而能很好的增加柔韧性[88，103，104，105，106，110，111，112，113，114，197，199]、只力训至少不会拖柔韧性后腿[115，117，118，197]。
这也解释了，为什么Sheard等人、Swank等人发现，只要在静态拉伸中增加足够的重量，就会很好的[199]、甚至是最大化的[201]增加柔韧性。
这还解释了，为什么Morton等人在研究中[88]总结道：对于那些进行力量训练的人来说，力量训练也可以提高柔韧性，可能没有理由再进行进行额外的拉伸类活动。
拉伸与力训到底有哪些性质上的相似性？
下面我们列举几个方面。
相似性一：都以强度/量/动作幅度为核心
有经验的训练者都知道，力量训练中，最重要的要素就是强度和训练量[244，245，290，291]，其他要素相对次要。
拉伸也是类似的情况，拉伸的核心要素包括拉伸强度[88，104，287，294，295，306，308，309，310，311，312，313，314]、拉伸的容量/持续时间[130，204，288，289，296]、行程[286]等。
有趣的是，拉伸与力训一样，也存在 “收益递减” 的现象，有些研究发现，360和3150秒的拉伸产生类似的效果[251，252，253]。
原因可能是因为肌肉、肌腱中的结缔组织和胶原蛋白等负责维持一定的结构强度[193，246，247，248，249，253]。
相似性二：都具有保护肌肉的作用
众所周知，力训离心过程造成肌肉损伤[193]，进而可以引发包括细胞膜/细胞骨架损伤、细胞器官破坏、钙离子稳态丧失、炎症、水肿、氧化应激等反应[266，267，268，269]。
这些情形导致运动后的延迟性酸疼、力量和活动能力部分下降等[261，262，263，264]等，甚至在意外情况下可以是拉伤[194，195，196]。
力量训练能让身体产生适应性强化，肌肉-肌腱的韧性提高，在下一次训练后免受创伤[274，275，276，277]，以及减少训练后的暂时性力量下降、延迟性酸疼、血清肌酸激酶（CK）增加[274，275，278]、或是避免肌肉劳损等[192，257]。
跟人类一样，经历了力量训练后的动物在后面的训练中显得 “更结实”，动物的肌纤维损伤、暂时力量下降都减少了[279，280，281，302]。
Koh等人的研究[302]得出，在进行一节总次数为75次的肌肉训练课之前，如果预先进行了等长训练，则之后的课程中肌肉损伤减轻，但对照组动物则享受不到这种保护效果。
注意，被动拉伸也可产生上述对肌肉的保护效应[282，283]。在汤米等人的研究中[300]，在训练前经历了一段时间静态收缩和被动拉伸的大鼠，在再次进行训练时，肌肉损伤明显减少。
练前一段日子的拉伸能保护肌肉的原因，被认为与中性粒细胞有关。
我们在之前的增肌原理的文章中提到过，肌肉损伤后，身体会释放一些中性粒细胞，前往损伤部位。
Pizza等人的研究[302]发现，被动拉伸可通过改变DNA表达的方式，让身体产生更多的中性粒细胞。
中性粒细胞不仅具有氧化、溶解细胞膜的功能（为了引发再生和修复），也被一些研究发现具有保护肌肉的作用[300，301，302]。
Pizza等人证实：
如果使用一些细胞信号阻断剂抑制了中性粒细胞的产生，则预先进行的被动拉伸，不再对之后的训练产生“肌肉保护作用”。
由此证明了，被动拉伸对肌肉可具有一定保护作用，这必须通过中性粒细胞来实现。
虽然机制不完全明确，但我猜测可能跟中性粒细胞的氧化功能有关。
因为我们已经了解，它通过氧化、溶解肌细胞的行为来促进肌肉再生和修复，同时也造成肌肉抗氧化能力提高：这就是大家感觉到的：首次训练后酸疼的厉害、但之后再去练，就没这么酸疼了。
注意，也有研究表明，运动前做静态拉伸，对肌肉酸痛、压痛和力量损失没有预防作用[292，293]、甚至有相反的作用[286]，有时候拉伸造成更多肌肉损伤和延迟酸疼。
总的来说，虽然在练之前一段日子进行被动拉伸，可降低肌肉在训练后的损伤（中性粒细胞），但对正常训练者来说缺乏必要性，因为力量训练已经自带这样的效果了。
相似性三：都具有类似的康复作用
证据表明，力量训练与长期拉伸相比，对于慢性颈部疼 [241、323] 和腰椎间盘摘除预后[243、老年人柔韧性[319]、步行速度[321]、敏捷性[320]等有相同或者类似改善；
在改善慢性颈部疼痛[242]、年轻人踝关节柔韧性[322]，方面，力量训练相对于拉伸或单独有氧，有明显优势；
例如Arja等人[241]对101名慢性颈部疼痛患者进行了为期一年的力量训练或者拉伸训练，发现两种治疗方式对患者的疼痛、残疾程度改善程度类似；
Arja等人[243]对126名腰椎间盘手术后病人进行了为期一年的研究，其中65人进行力量 拉伸训练、61人只进行拉伸训练，结果两组的疼痛、肌力等改善情况类似；
Jari[242]等人对59名患有慢性颈部疼痛的女性进行了单独力量训练、或单独拉伸训练、或单独有氧训练。结果发现，随颈部力量的显著增加（第一年44%、第二年27%），力训组女性的颈部疼痛和残疾指数显著下降，但拉伸组、有氧组带来的改善非常轻微。
此外，动物实验[258，259，260，261]也从侧面印证了上述观点。
相似性四：引发类似的神经反应
我们在之前的文章提供了大量证据表明，拉伸降低运动能力、肌肉力量、甚至是增肌程度；不仅如此，速度非常慢的热身活动也不被提倡、被认为以负面效果为主的。
这是因为，拉伸和力训的力训离心阶段（如果时间过长的话），都抑制脊髓和相关的神经反射活动兴奋性[91，297，298，315，316，317，318]。
相似性五：增加肌节数
对拉伸的研究发现，只要强度足够，便能通过刺激细胞外基质（ECW）促进新的肌节生成[299]。
Gomes等人观察到[304]，在一段时间的拉伸后，肌生成因子在细胞内表达增加，相关mRNA和多聚核糖体也增加。
有证据表明，类似的机制在力训离心阶段也发生[86，305]，新的肌节数的增加有助于增加肌肉的长度[86]，这可能解释了为什么力训的离心阶段也导致了显著的柔韧性增长。
认知决定视野
在大家都争论力训后是否需要补充拉伸、把思维方向放在把力训和拉伸进行对立、对比的时候......
其实大多数人都忽略了，他俩本身就很接近，几乎就是一码事。
那些天天捧拉伸的机构、自媒体，并不真的懂得拉伸，也并不真的理解拉伸。
反倒是那些年复一年，日复一日坚持训练的人，对拉伸有更深刻的体会。
柔韧性高总是好事？警惕惯性思维
系列调查研究得出，柔韧性与受伤之间的关系是存在矛盾的[183，184，185，186，187，188，189]、或是模棱两可的[217]。
许多人都认为，肌肉弹性越好，刚度越低，受伤的可能性就越低，但这并不是完整的信息拼图。
从临床医学的角度看，肌肉-肌腱的刚度很重要，因为在既定的关节角，肌肉较为刚性、硬、甚至是紧绷的受试者，他们的肌肉-肌腱组织能吸收更多的能量（冲击）[183]。
研究发现，肌肉和肌腱的刚度、吸收能量的能力，是预防损伤的关键[183，192，193]。
力量训练能等比增加肌肉中的结缔组织数量[214，215，216]，能让肌肉在收缩、受冲击时吸收更多能量，利于防止拉伤。
过分拉伸和追求柔韧性，可导致肌肉与肌腱的连接处 “变弱” 。而这个位置，刚好就是发生肌肉拉伤的主要位置[194，195，196]。
这可能也解释了为什么我们之前的文章中发现，力量训练能治疗一些慢性疼痛。
此外，研究发现，那些在各类柔韧性测试中表现出非病理性肌肉紧绷、刚度较高的人，在慢跑时效率更高[190，191]，这可能是因为他们的肌肉-肌腱所能储存的能量较多[211，212]。
并且拉伸可能不会改变跑步的经济性（能量使用效率）[213]。
总体来说，拉伸依然是康复和体育运动的一个重要组成部分，但是我们应当意识到：
（1）不同的体育项目对柔韧性的要求，差异非常大，例如跨栏和体操的柔韧性要求就比长跑和力量举要高得多；
（2）运动员和普通人，对柔韧性的要求，差异也非常大。普通人的柔韧性只要能满足日常生活和常见锻炼即可。
拉伸可用作心理安慰剂
智人是主观的生物，只相信自己愿意、喜欢相信的东西、事情。
于是有了安慰剂效应（Placebo Effect）。
该效应出自医学临床经验，原本指的是给予病人无效的治疗或药物，只要病人相信这种药物有效，可能就会发生症状减轻。
安慰剂效应，解释了为什么 “个人亲自实践” 根本就不靠谱。
因为没有对照、没有双盲，没有排除混淆因素，训练者可能会因为 “相信这个方法有效” ，而导致实践结果偏离客观。
如果有人真的相信练后静态拉伸，觉得有用，那么它可能就会有一些用。
当然，每个人都有自己的自由，可以选择信、或者不信什么，当然也包括科学和事实。
全文结束，感谢阅读
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参考文献
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