Warmup exercises may be the most important element of a workout. A proper warm-up provides many benefits that translate into better performance, fewer injuries and greater results.
This week, I'll present a few ways to maximize your warmup without adding much time to your routine. And I'll introduce one of my favorite warmup exercises, which will challenge the cardiovascular system as well as the working muscles.
A solid warmup is designed to activate the body. Heart rate increases, respiration rate increases, joints lubricate and the mind is engaged. Just like a good breakfast, an appropriate warmup sets the tone for the activities that will follow it.
There are a few elements that need to be included in any comprehensive warmup routine. First, we have to increase blood flow through some type of cardiovascular activity. Whether that's jogging, cycling or elliptical use, the key is to get the heart rate elevated and sustain that level for five to 10 minutes.
Increasing blood flow is the single most important factor in a proper warmup, simply because it allows blood to move into the working muscles and out of the body's core.
Secondly, the warmup needs to include some light stretching. I'm not talking about 20 minutes of deep stretches designed to increase long-term flexibility but a few minutes of basic stretching in the major muscle groups. This should occur after the cardiovascular warmup period, because the increased blood flow will enhance one's ability to stretch the working muscles.
Finally, the primary muscles that will be engaged during the workout need to be prepared. This part of the warmup will vary according to the workout you have planned for the day.
If the workout will consist of upper body strength training, then perform a few light shoulder exercises such as a lateral raise or upright row with very light resistance. This will bring more blood into the muscles that will be challenged later on, which will improve performance and reduce the likelihood of a muscle strain.
This week's exercise is a fantastic option that serves the primary muscle engagement category of warming up. The Miniband Jack is a simple movement, but one that will drive blood to the muscles surrounding the hips.
1. Select a miniband (a loop of stretch band) with very light resistance. Step into the center of the miniband with both feet and position the band just above your shoe tops.
2. Stand with your feet together so the miniband is taut enough not to move down your legs. Your arms are at your sides. This is your starting position.
3. Do jumping jacks as you normally would. Spread the legs as you raise your arms together overhead.
4. Perform 20 repetitions at a speed that is slightly slower than you would without the miniband.
A warmup session should only take seven to 12 minutes. It takes a little time to get the heart rate elevated and sustain that elevated level, but the stretching and primary muscle engagement elements only take a couple of minutes each.
The time-efficient Miniband Stretch is an easy way to ensure that the hips and legs are ready for an awesome workout.
Matt Parrott has a doctorate in education (sport studies) and a master's in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com
ActiveStyle on 01/16/2017