Proper warm up, and cool down from exercise.

One of the most commonly overlooked aspects of fitness is the warm up and cool down.  One of the best ways to:

  1.  Get the most from your workout
  2. Prevent injuries, aches, and pains
  3. Properly get your cardiovascular system, muscles, and nervous system ready for the workout.
  4. Increase recovery from exercise.
  5. Work out any ‘hot spots’ you may be feeling, so they don’t affect your workout performance.

Is to warm up and cool down properly!

If you don’t believe me, try a couple workouts without doing a good warm up, and a couple workouts with a warm up.  I consistently get stronger and faster workouts after a warm up.  I never have aches, pains, or injuries because I spend this time preparing for exercising rather than just jumping right into it.

I have included a few documents I offer to my clients to guide them through a proper warm up and cool down.  Each person should individualize their warm up and cool down to their own bodies.  This means that you should have a good idea as to what is chronically tight in your body that should be mobilized and warmed up before each workout.  (Don’t just read what I wrote on this document and follow it blindly).   The warm up is also a time to spend some extra attention on muscles or areas that may be sore from a previous workout.  It is also good to mobilize and warm up certain movement patterns that you might do in your work  out(for example if I am going to squat in a workout I might spend extra time mobilizing my squat movement pattern in the warm up).

The cool down is a great time to let your body relax after exercise, bring your heart rate down and relax for a minute before heading on with your day!  Stretching is a super sketchy subject right now (more on that later), so I won’t recommend stretching as a tool to decrease muscle soreness, but is definitely a great way to relax after a stressful workout for the body.

THESE warm ups and cool downs ARE GOOD BEFORE  and after EVERY ACTIVITY-  This means a warm up is IMPORTANT and GOOD before gardening, walking, running, sports, badminton, gym workouts, in the morning to wake yourself up, or after a long car ride!

If you have any questions on how to adapt this for your body, let me know!!

How to do a dynamic warm up (Pick a few of the following!).

Screen Shot 2015-11-26 at 1.57.38 PMScreen Shot 2015-11-26 at 1.57.46 PMScreen Shot 2015-11-26 at 1.57.57 PMScreen Shot 2015-11-26 at 1.58.18 PMScreen Shot 2015-11-26 at 1.58.24 PM

How to do a cool down:  (Pick a few of the following!!).  

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