Warm Up

Happy October!

If you’re out there following, let us know how September concluded and let us know what you will rock out to in October.

How do you warm up for your workout, whatever that might be?  In yoga, we do sun salutations to lubricate all of the joints of the body and warm up.  These are full-body gentle sweeping motions, awaking everything.  In running, it helps to take it soft and gentle for the first little bit of distance.  In cycling, it’s nice to slowly cruise around the neighborhood on the way to the trail prior to hitting it hard at a fast pace.  For plyo or a weight lifting workout, it’s nice for some gentle jogging in place, jumping jacks, high knees, and ballistic stretching arms across the chest then open to the sides, etc. 

Here’s a good bit of advice on warming up for a runner:

“The purpose of the warm up phase is to increase heart rate, breathing rate, circulation to muscles, lubrication the joints, and increase the temperature of soft tissue in preparation for more intense activity. The warm up period should last 15 to 20 minutes. The best warm up is one that mimics the same movement patterns as the exercise itself; therefore, walking is a great warm up for running. For the first 5 to 10 minutes, begin with walking and gradually increase your pace until you are walking briskly; for part of your first mile, alternate short running intervals with walking. Try running for 1 to 3 minutes, and then walk for 1 minute. As you near the end of the first mile, or when you feel sufficiently warmed up, move into your steady run. Increase your run pace gradually until you are running at the prescribed pace for your workout. Remember, let the run come to you. Do not force it. When your body is ready, the run will come easy.  Stretch AFTER your run, rather than before it, specifically after the cool down portion of your run. The soft tissues of the body need to be thoroughly warmed up and pliable before being stretched. Some studies have even shown that stretching before exercise actually weakens the muscle and can increase the risk of injury.”

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