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训练后需要拉伸吗？（三）
大家好，这是拉伸系列的第三篇文章。前面2篇的内容大致是：
训练后不拉伸没有任何问题
力量训练不会导致肌肉僵硬和紧张，反而会提高柔韧性
训练后拉伸不促进肌肉恢复
拉伸不在实质上提高柔韧性
运动医学没有肌肉紧张这个概念，人只要不用力了，肌肉制动舒张
训练后的僵硬和酸疼可能是泵感、炎症/肌肉水肿
主流科学界明确反对训练前的静态拉伸
在本文，我们主要讲述，为什么力量训练本身不但可以替代拉伸，而且是更好的选择，科学依据和原理是什么。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』。
一、训练后不需要拉伸，因为力量训练就是在拉伸
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。早就有研究者提出，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[1]。
Swank等人[2]报告，只要在静态拉伸中增加重量，就能更好的增加柔韧性；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[2]。Sheard等人2010年[3]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；
Ioannis等人[4]2016年的研究了6个月的力训和脱训对老年人柔韧性的影响，58名名老年人被随机分为高、中、低阻力力训组和对照组，他们在持续24周（每周3天）的训练中，只做力量训练不做任何柔韧性训练，结果显示所有力训组的老人的柔韧性都提高了，而且力训重量越大，柔韧性提高越多。
图1
而且停训后，之前力训重量越大的组，柔韧性保持的越久、越好。
图2
基于这些数据我们认为，只做力量训练不拉伸，就能有效的提高老年人的柔韧性，而且重量较大的时候对柔韧性的提高更有效。
图3
Sam等人2011年[1]研究了是为了力量训练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。
图4
结果也印证了Ioannis等人[4]的观点：只做力量训练不拉伸，不但不会降低、反而会提高柔韧性；而且用的重量和强度越大，柔韧性提高越多；单纯力量训练比单纯拉伸对柔韧性的提高更多。
图5
图6
显而易见，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。
二、如果我们已经做了很多力量训练，之后就不需要再拉伸了
很多人紧抱着民间传言和久说法，认为力量训练后一定要拉伸，但这根本没有必要；因为力训离心阶段和静态拉伸，在原理上有许多相似之处：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；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。
（1）力量训练和拉伸都以强度/量/动作幅度为核心
力量训练最重要的要素就是强度和训练量[5][6][7][8]，拉伸也类似，拉伸的核心要素包括拉伸强度[1][4][9][10][11][12][13][14][15][16][17][18][19]、拉伸的容量/持续时间[20][21][22][23][24]、行程[25]等。而且有趣的是，拉伸与力训一样存在 『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[26][27][28]；研究者认为这可能是因为肌肉、肌腱中的结缔组织和胶原蛋白等的结构强度变化导致的[29][30][31][32][33][34]。
（2）力量训练和拉伸都具有保护肌肉的作用
力训离心过程造成肌肉损伤[29]，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[35][36][37][38]；这导致运动后出现延迟性酸疼、力量和活动能力部分下降[39][40][41][42]等，甚至是肌肉拉伤[43][44][45]。
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[46][47][48][49]，以及减少力量下降、延迟性酸疼、血清肌酸激酶等[50]、或是避免肌肉劳损等[51][52]；经历了力量训练后的动物的肌纤维更结实，损伤和暂时力量下降更少[53][54][55][56]。
拉伸也有类似的保护肌肉的效果。Koh等人[56]报告，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，这不是训练后拉伸，与本文的结论不矛盾。
被动拉伸也可产生上述对肌肉的保护效应[57]，汤米等人的研究中[58]，大鼠在训练前经历了一段时间静态收缩和被动拉伸后，再次进行训练时，肌肉损伤明显减少。
图7
这种保护作用，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[56]证实，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[53][56][58]；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”。
这就是为什么大家都能感觉到，首次训练后酸疼的厉害，但之后再去练，就没这么酸疼了。当然，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[59][60]、甚至有相反的作用[25]，有时候拉伸造成更多肌肉损伤和延迟酸疼，猜测可能是因为拉伸的强度和受试者的身体状态造成的。
总之，对正常训练者来说，没必要在训练后拉伸，因为我们一直都在进行力量训练，已经享受到这种保护作用了。
（3）力量训练和拉伸都具有类似的功能性和康复作用
力量训练与长期拉伸相比，对于慢性颈部疼[61][62] 和腰椎间盘摘除预后的康复[63]、老年人柔韧性改善[64]、步行速度提升[65]、敏捷性提高[66]等，都具有相同或者类似改善。
并且在改善慢性颈部疼痛[67]、年轻人踝关节柔韧性[68]方面，力量训练相对于拉伸或单独有氧来说效果更好。
Jari等人[67]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。
（4）力量训练和拉伸引发类似的神经反应
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[69][70][71][72][73][74][75].
（5）力量训练和（足够强度的）拉伸都能增加肌节数
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[76]。Gomes等人[77]报告，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[78][79]，新的肌节数的增加有助于增加肌肉的长度和柔韧性，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。
四、柔韧性高总是好事？警惕惯性思维
柔韧性与受伤之间的关系是存在矛盾的[80][81][82][83][84][85][86]，或是模棱两可的[87]。
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，但这并不完全正确。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）[80]，这也是预防损伤的关键[88]。
力量训练能等比增加肌肉中的结缔组织数量[89][90][91]，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 ，也就是发生肌肉拉伤的主要位置[92][93][94]。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关节和肌肉疼痛。
此外也有研究发现，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[95][96]，这可能是因为他们的肌肉-肌腱所能储存的能量较多[97][98]，因此拉伸可能不会改变跑步的经济性[99]。
总之，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；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。
五、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。
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