OWN YOUR OWN WARM UP!
Have you noticed that it takes our bodies a while to get “warmed up” for the day? We slowly roll over in bed, maybe groan at the alarm, stumble to the bathroom, stare at that cup of coffee, and mumble until we can form complete sentences. (Please tell me it’s not just me!) Some days are easier than others, but we all have to get geared up to do something bigger and better with our days.
You see the message here? Your body, though powerful, capable, and resilient, needs transition time. The same goes for exercise. So, own your own warmup! Capitalize on your time @FBD. Your body can’t jump right in and do its best work right out the gate. As trainers, we want to help you get the most out of your workout so we make you move, pick up, carry, and throw things in ways you wouldn’t without our gentle nudge or instruction. By doing your own warmup, we can do more of those things together.
A warm up routine has physical and mental benefits, as it eases your body and mind into exercise. According to the American Council on Exercise, a gradual warm up produces the following results:
- Leads to efficient calorie burning by increasing your core body temperature
- Produces faster, more forceful muscle contractions
- Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
- Prevents injuries by improving the elasticity of your muscles
- Gives you better muscle control by speeding up your neural message pathways to the muscles
- Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
- Improves joint range of motion
- Psychologically prepares you for higher intensities by increasing your ability to focus on exercise
Your warm-up should consist of two phases:
- Progressive aerobic activity that utilizes the muscles that you will be using during your workout
- Flexibility exercises
Come in early to warm-up and stay after to cool down!
Independent warm up ideas can include: reach unders, wind mills, jumping jacks, lunges, floor stretches, running, biking, walking, rowing, ab work, lateral shuffles, balance work, step ups, air squats. The sky is the limit!
And by warming up on your own you get more bang for your buck. Maximize your exercise regimen with an independent warm up of 7-10 minutes – it makes a difference! We want you to be active, strong, mobile, and renewed - with each workout and over the long haul. Together, we can make the biggest impact on your wellness. Check out the board at FBD for more warm-up ideas.
~Judi Hosfeld, Personal Trainer