Warming Up. The How and When

I read an article last week by Jeffrey Heit, a Health and Fitness Expert who writes for health central. He wrote about when and how to warm up. He had some very good advice, which tracked with what I have learned over the years. I wanted to share these reminders to help you like they did me.

Whether you are just thinking about starting a fitness program, or a competitive body builder, this is good advice.

I’m sure we all have learned at some point in time to warm up before doing a physical activity. The stretching part got added in over the years, but stretching your muscles too hard before a workout is something to be careful of. Your muscles are tightest and least able to stretch when they are "cold" and haven't had any activity. Contrast that to what happens to your muscles with just a little bit of increased blood flow, and the muscles become warmer and are more apt to stretch appropriately.

To warm up properly and avoid muscle pulls, tears and other injuries that could side line you for the next few months, start out with a little aerobics first. If you're going to workout at the gym, get on a stationary bike or treadmill. Push just enough to break a sweat and have trouble carrying on a conversation if you try to talk. You only need about 5 minutes or so. That's enough to get the blood flowing to your muscles and get your mindset into the workout.

Then, start gently stretching your muscles, especially those that you plan on working that day. The best type of stretch is one where you feel some tightness or resistance to going further. STOP before you feel pain- your body is trying to tell you something there. Listen to it! Also, DON’T bounce at the peak of the stretch- that will cause a reflex contraction of the muscle which can lead to strains and potential tears.

If you're going to lift weights, the aerobic warm up and stretch is a great way to start, but I would also add another idea. Before doing each weight training exercise, go through the exercise with about half the weight you will use doing the real set. This will use the same muscles you'll be working in the same way you'll use them. If you're scheduled for bench press, do several reps of bench press at half the weight you plan to use, or get on the floor and do 10-20 push-ups. You'll perform better and decrease your risk of injury.

If you don't have access to a stationary bicycle or treadmill, some brisk walking or jogging can be useful. Finally don't forget to cool down after workouts either. Here stretching for about 5 minutes or so is maybe a better idea.

By doing this, you'll get the blood back into your central circulation and out of your muscles at the end of the workout.