Warming Up?

Up in New England the weather certainly isn't. But are you, before workouts?

Warming up prepares the body for exercise and helps prevent injury. I always have my clients warm-up with movements that target the area (s) we're training on that day. The increase blood flow and activation of the muscles allows for better muscle building potential. Your body temperature increases as your muscles heat up and loosen (especially important for us in the cold weather). This decreases the chance of pulling or tearing muscle tissue.

Here's an example of what I'll have my clients do if we're training the full body:

• Jumping jacks: 30 seconds x 3
  
• Body weight squats: 30 seconds x 3
  
• Push-ups (regular or modified): 8-15 reps x 3

These movements are performed back to back, without rest.

A rule of thumb I've always used is thinking of a good warm-up as a light workout. Use the following structure before you begin your workout:

• Full body aerobic movement: 30-60 seconds
• Body weight or light weight resistance movements targeting muscles that you are going to train

People will often go on a piece of cardio equipment before their workout. I see some people do this up to 20 minutes! Then use weights. Although no cardio is bad cardio, I like to have my clients focus their energy on whats going to give them the biggest return. Therefore, keep your warm-ups short and sweet, five - eight minutes and crank up the intensity of your actual workouts.