Maximize Your Workout Results
To reach your fitness goals, start with small measurable goals for each workout. Think of each routine as a step up the ladder toward your ultimate objective. After all, you have limited time, so you want to use both the clock and your energy wisely. Take a big picture look, recognizing that all aspects---from warm up to cool down, from eating habits to sleep to hygiene---are interconnected and play an important role in helping you reach your goals efficiently and effectively.
In this blog we will focus on the warm up portion of your workout, since research shows that adequately warming up not only prevents injury but also enhances your performance.
Plan for a 5-10 minute dynamic warm up each time you work out, and it will soon become a good habit that will optimize results and help you reach your goals faster. Warming up gets your blood flowing, opens up the small blood vessels, and raises up your body's temperature. It gets your joints moving one at a time, taking your body through functional movements that loosen you up and stretch your muscles. A warm up routine also helps increase your body’s temperature so that muscles are properly warmed up. The idea is to loosen up and get your heart pumping.
For cardio or endurance workouts, research indicates that a dynamic approach is optimal. Dynamic stretching involves functional active range of motion movements that tend to be similar to what you’ll be doing in your workout. It is a good idea to perform a few short intervals of the planned exercise at a lower intensity, for example, if you are going to be running start with brisk walking as part of the warm-up. The idea is to stretch your warm muscles but not to hold it. Practicing movement patterns such as bodyweight squats during your warm-up will teach muscle memory, which is also known as neuromuscular adaptation. Keep to dynamic stretching for warm-up, since static stretching can potentially hinder your performance. In other words, don’t hold in any one position.
Roll With It...
Research shows that self-myofascial release, or foam rolling, can improve your range of motion during a workout as well as reduce soreness afterward. It minimizes adhesions and knots in your soft tissue, so that your muscles and joints can move freely. You can use a foam roller on your major muscle groups---hamstrings, glutes, quads, IT bands, and shoulders.
Begin with low-intensity then gradually increase the intensity. Keep the activities mostly aerobic or Zone 1 intensity at the beginning of the warm-up. Zone 1 is for warming up, cooling down, and for performing interval training; you can think of it as the launching phase for new effort in each activity and as a way to prepare your body for the workout demands to come. In Zone 1, you are gently warming up the muscles, you can talk easily, and you may start to perspire just a little. You may feel the sensation of getting warm, and so you are likely at about 60 to 70 percent of your heart rate reserve (HRR), which means the difference between your resting heart rate and maximum heart rate. The goal is not to get fatigued in your warm-up but rather prepare for zone 2 & 3. Listen to your body's cues, and loosen up.
Remember to leave any static stretching for your cool down at the end of your workout maximum.
The Power of Positive Self-Affirmations
Another important reason to warm up is mental preparation. Positve thoughts can increase your energy level and create excitement. Think about some of your skills and abilities, such as strong legs or arms. Focus on these abilities as you warm up. Tell yourself you are grateful for the particular skill or ability you may have. You can even make a list of your positive traits before working out and remind yourself of them as you warm up. The right frame of mindset builds enthusiasm for the workout and may even add an element of fun and enjoyment.
Visualize Your Success
Visualization, also called motor imagery or motor rehearsal, involves picturing a successful outcome for your fitness routine. Close your eyes prior to working out and picture yourself pushing through any discomfort and making it through the number of reps or laps to achieve success. Research indicates that mentally rehearsing athletic movements will enhance your strength, stamina and precision when it comes to actually performing the activity. So, picture your success.
Out With Negative Thoughts, In With Positive Thoughts Mental toughness involves avoiding negative thoughts about any past failures or weakness and replacing those thoughts with positive ones. Reward yourself that you made the effort to meet with your personal trainer or show up at the track or gym. Notice and reward yourself for progress.
A common challenge for someone striving to reach a physical goal is focusing on weaknesses and failures. You may have just started jogging and noticed that your ankle hurts and that you are breathing heavily after a half a mile around the track or treadmill. Avoid the tendency to focus on this as a failure and criticizing yourself for not being in better shape. Believe in your ability to make daily progress.
There are a wide variety of warm-up moves that will get your “game on,” so change things up now and then and have fun!
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Have a great weekend!
Disclaimer: Prior to beginning a workout routine or a fitness program, please consult a personal trainer. If you have medical issues or concerns, consult your doctor prior to starting a workout program.
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