In this second episode of lighting fitness facts and research we delve into major intriguing questions related to fitness and exercise.

Firstly, we explore a study published in the Journal of Strength and Conditioning Research that compares the effects of yoga and dynamic stretching on body composition, flexibility, and balance.

Next, we discuss a systematic review conducted by Kassiano et al, which focuses on muscle hypertrophy. 

Lastly, we delve into a meta-analysis conducted by Thomes et al, which investigates the impact of static stretching on muscular strength. 

This episode emphasizes the potential benefits of incorporating yoga into fitness routines for improved flexibility and body composition. It highlights the importance of training muscles at different lengths to promote optimal hypertrophy and suggests that static stretching should be performed on active recovery days or after resistance training to minimize its impact on muscular strength and gains. By examining the latest research, we can refine our understanding of exercise and provide evidence-based recommendations for optimal fitness outcomes!

References:

Chapman-Lopez, Tomas J.; Moris, Jose M.; Petty, Garett; Timon, Claire; Koh, Yunsuk. Effects of Static Contemporary Western Yoga vs. a Dynamic Stretching Exercise Program on Body Composition, Balance, and Flexibility. Journal of Strength and Conditioning Research 37(5):p 1064-1069, May 2023. | DOI: 10.1519/JSC.0000000000004362 

Kassiano, Witalo1; Costa, Bruna1; Nunes, João Pedro1; Ribeiro, Alex S.2; Schoenfeld, Brad J.3; Cyrino, Edilson S.1. Which ROMs Lead to Rome? A Systematic Review of the Effects of Range of Motion on Muscle Hypertrophy. Journal of Strength and Conditioning Research 37(5):p 1135-1144, May 2023. | DOI: 10.1519/JSC.0000000000004415 

Thomas, Ewan1; Ficarra, Salvatore1; Nunes, João Pedro2; Paoli, Antonio3; Bellafiore, Marianna1; Palma, Antonio1; Bianco, Antonino1. Does Stretching Training Influence Muscular Strength? A Systematic Review With Meta-Analysis and Meta-Regression. Journal of Strength and Conditioning Research 37(5):p 1145-1156, May 2023. | DOI: 10.1519/JSC.0000000000004400