Warming Up To The Right Exercise
by Jackie Burgmann, creator of “Hot at Home” – The Transformation Solution for People Who Hate The Gym
Are you just getting into a new sport or workout regimen, lately?
Glad to hear it! Nothing does a body good like physical activity. It’s great for building muscle and burning calories and keeping that fat off, too.
And changing things up occasionally is fantastic for keeping things interesting and continuing your progression towards your goals.
So? Which sport or type of workout are you getting into?
Before you start your new activity, are you warming up?
Glad to see you’re nodding your head rapidly. But hold on one more sec …
Are you warming up the RIGHT way for your chosen sport?
Keep in mind when you’re getting ready to exercise that you should try to warm-up your muscles in a way that is MOST beneficial to your particular type of exercise.
The word that describes this best is “specificity’!
For instance, if you’re going running, your best warm-up is probably brisk walking, slow jogging or even running on the spot (with lots of arm swinging).
These activities are probably the closest in movement patterns that you can get to running without actually breaking into that full-blown run.
Warm up at this slower pace for at least 5 minutes before going for it hard. This will ensure that you are warming up the right muscles for the right movements, thereby minimizing risk of injury from tearing a cold muscle or tendon that hasn’t been properly prepared.
Suppose you’re getting ready to do some heavy weight lifting.
Why would you get on an incumbent stationary cycle to warm up for this type of exercise? Sure, it might get your heart beating and your blood pumping but it sure won’t warm up your muscles for the type of work you’re about to ask them to do.
A better warm up would be go for the cycle, elliptical or treadmill for 5 minutes to warm up your cardiovascular system but then also do one set of each weight-training exercise on a MUCH lighter weight (approximately 50% of the weight in your main sets) to get your muscles used to the move you’re about to ask them to do with more intensity. Then they’ll be ready for what you throw at them when you get heavy with it.
Remember, a ride on a stationary bike is probably not going to do too much to warm up your arms for a hard bicep curl or chest press.
If you’re going to go golfing or play some tennis, do a few torso-twisting exercises first (like lateral chopping, also known as ‘wood-choppers’) and some arm swings.
If you’re going to play football, soccer or rugby, take a quick light jog and do some jumping jacks, burpees and mountain climbers… and then once warmer, some sprints and other foot-play drills. Kick the ball around a little with the other players before the game gets going, too.
Lots of arm swinging, torso twisting moves (remember all that throwing, catching and bat swinging you’ll be doing) and light jogging is definitely in order. Some practice throws with another player wouldn’t hurt either.
Do a little light shadow boxing without an opponent, and some plyometrics moves like jumping from side to side and forward and back before you step into the ring against your adversary.
Some fast walking then a slow jog … or just strap on the skates but take it easy for the first 5 minutes before the game starts. We’ve all watched the pros skate around the rink while the announcer does his thing before an NHL game starts. Why do you think the players are doing that? They’re not just show-boating, they’re warming up!
So, always remember to choose your warm-ups carefully and with ‘specificity’ to your chosen activity …
… you could be preventing yourself from sustaining a serious injury someday.
And, you’ll get a lot more out of your workout or game if you’re properly prepared for the action!
Hey … Are you getting tired of always trying to find time to go to the gym just to get a good workout and then having to put up with all the rude, inconsiderate and downright intimidating people that seem to hang out there all day long?
Are you sick of patiently waiting for your turn on the cardio equipment, only to be told there’s a time-limit anyway?
What about waiting to work in on the weight equipment with some meathead who’s getting his kicks ignoring you?
Have you ever thought about scrapping the gym membership completely and getting in great shape in the privacy and convenience of your own home instead?
It IS possible to get a hard and effective fat-burning workout at home.
I should know … I do it every day!
If you’re as fed up and frustrated with the ‘gym scene’ as I was a few years ago, you should check out “Hot at Home” … It’s The Transformation Solution for People Who Hate The Gym (like I do).
In “Hot at Home” you’ll discover how you can QUIT the gym FOREVER and still get in the BEST SHAPE OF YOUR LIFE … at HOME !
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