What's Up With The Warm Up?

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What’s up with the warm-up?

The Weekly Blobby by Bobby Fisher

Several of you have noted that we have become a little more intentional with our warm-ups and cool-downs. We have! We are constantly looking for ways to improve our workouts and provide the very best fitness experience for you while doing our best to safeguard your health. A good warm-up and cool-down has several benefits:

Warm-up:

  1. It increases blood flow that results in more oxygen being available for your muscles. This will improve muscle and cardio performance as well as reduce injury risk.
  2. It activates the body’s heat control mechanisms (mainly sweating), this will help keep the body cool as you progress into your workout and prevent overheating.
  3. It activates your joints. Synovial fluid is released in your joints as you warm-up allowing for smoother joint work during your routine.
  4. It is good mental preparation. It clears your mind and allows you to start to focus solely on the exercise session ahead.

Warm-up tips:

  • The TRX is an outstanding stretching tool. Five minutes of warm-up on the TRX will allow you to engage every major muscle group in your body by doing 10 squats, 10 rows, and 10 chest presses (repeat 3 times). Also T-spine, shoulder, hip, knee and ankle joint mobility work will improve your workout.
  • Simple floor mobility exercises like a runner’s stretch and hip rotations are excellent.
  • A slow jog is also a great way to get the juices flowing while catching up with a friend.

Cool-down:

  1. The major benefit of cooling down is a controlled lowering of your heart rate. This prevents dizziness or possibly passing out.
  2. A good cool-down can help reduce muscle soreness. The foam roller is an excellent tool to use after you have lowered your heart rate. Myofascial Release (MFR) helps relax contracted muscles, and improves blood and lymphatic circulation.
  3. It gives you time to appreciate the work you have done and re-focus on life.

Cool-down tips:

  • Once again a slow jog or some crosswalks are a great way to slow your cardio.
  • The foam roller will provide release for your muscles (and it hurts so good).
  • The TRX can also be helpful especially if you are feeling a strain or soreness in a particular area. TRX stretches include back, chest and shoulder as well as leg stretches.

We intentionally leave time between classes, so take advantage and get in 5 minutes early or hang out 5 minutes afterwards. It will definitely benefit you on your fitness journey!