The Warm-Up
(from Designing Exercise Programs Made Simple!!)
We all know of the importance of a general warm-up before engaging in an exercise session:
· Creates a gradual increase in muscle temperature
· Gradually increases the HR
· Increases blood flow to the muscles
· Gradually increases respiration rate
So what’s the first thing that most trainers do? They have their client get on a bike or treadmill for 5-10 minutes.
Okay, so that will get the HR and respiration rate elevated, but it is mainly increasing blood flow and tissue temperature in the lower extremities.
So are you going to do all leg exercises in your session? Probably not! So why do a general warm-up for the legs only?
It was drilled into my head for so long, that I too fell victim to the treadmill warm-up! Then I saw Juan Carlos Santana demonstrate his warm-up, and I’ve never looked back!
Santana uses multi-planar, full body movements in his warm-up. The example I saw, use and love, is done with a medicine ball.
#1- Medicine Ball Swings x 10
#2- Rotations x 10
#3- Wood Chops x 10
#4- Wood Chops (other direction)-
(pictures shown in ebook)
3 sets; short to no rest in between
Not only will this increase HR and respiratory rate the same as the treadmill would, but you are now increasing blood flow and tissue temperature in most of the major muscle groups that you will probably train! It also provides a nice stretch to the muscles and increases ROM of the joints.
If the medicine ball is heavy enough (a dumbbell can be used too), it provides a pretty good workout through all 3 planes of motion. Perform this warm-up 3 times a week and you have just added another 360 repetitions of training to the muscles.
If you are working with an athlete or a sports team, you may also want to consider a sport-specific warm-up.
For Example: If you are working with a soccer player, you may want your warm-up to include some light jogging building up to sprints, some leg swings, rotational movements, arm swings, as well as stretching.
These movements will increase the HR and respiratory rate, and will take the muscles and joints through movement patterns that mimic those occurring during competition.
(from Designing Exercise Programs Made Simple!!)
We all know of the importance of a general warm-up before engaging in an exercise session:
· Creates a gradual increase in muscle temperature
· Gradually increases the HR
· Increases blood flow to the muscles
· Gradually increases respiration rate
So what’s the first thing that most trainers do? They have their client get on a bike or treadmill for 5-10 minutes.
Okay, so that will get the HR and respiration rate elevated, but it is mainly increasing blood flow and tissue temperature in the lower extremities.
So are you going to do all leg exercises in your session? Probably not! So why do a general warm-up for the legs only?
It was drilled into my head for so long, that I too fell victim to the treadmill warm-up! Then I saw Juan Carlos Santana demonstrate his warm-up, and I’ve never looked back!
Santana uses multi-planar, full body movements in his warm-up. The example I saw, use and love, is done with a medicine ball.
#1- Medicine Ball Swings x 10
#2- Rotations x 10
#3- Wood Chops x 10
#4- Wood Chops (other direction)-
(pictures shown in ebook)
3 sets; short to no rest in between
Not only will this increase HR and respiratory rate the same as the treadmill would, but you are now increasing blood flow and tissue temperature in most of the major muscle groups that you will probably train! It also provides a nice stretch to the muscles and increases ROM of the joints.
If the medicine ball is heavy enough (a dumbbell can be used too), it provides a pretty good workout through all 3 planes of motion. Perform this warm-up 3 times a week and you have just added another 360 repetitions of training to the muscles.
If you are working with an athlete or a sports team, you may also want to consider a sport-specific warm-up.
For Example: If you are working with a soccer player, you may want your warm-up to include some light jogging building up to sprints, some leg swings, rotational movements, arm swings, as well as stretching.
These movements will increase the HR and respiratory rate, and will take the muscles and joints through movement patterns that mimic those occurring during competition.