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Many people don’t warm up sufficiently. Here are the benefits and some examples of things that we teach in reference to warming up before exercising:
BenefitsEffects
Increased heart and respiratory rate
Increases cardiorespiratory system’s capacity to perform work
Increases blood flow to active muscle tissue
Increases the oxygen exchange capacity
Increased tissue temperature
Increases rate of muscle contraction
Increases efficiency of opposing muscle contraction and relaxation
Increases metabolic rate
Increases the soft tissue extensibility
Increased psychological preparation for bouts of exerciseIncreases the mental readiness of an individual
Suggested warm-up activities:
  • Low-to-moderate intensity level
  • Self-myofascial release (foam rolling) – 30 seconds for each muscle
    • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
  • Stretching (depending on goal and what type of workout the warm-up is preparing for):
    • Static – 30 seconds for each muscle
      • Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Active-isolated – 1-2 seconds hold and 5-10 repetitions for each muscle
      • gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
    • Dynamic stretching – 10 repetitions each
      • Example: hip swings: side to side, prisoner squats, lunges with rotation, lateral tube walking, medicine ball lift and chops, single-leg squat touchdowns
  • Cardiorespiratory exercise (5-10 minutes)
    • Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
Try this format the next workout that you do at the gym or wherever you go!
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