Warm Up Tips with Fitness Expert Jason Cronan – Episode 4

A proper warm-up is important  in order to get the most out of your training and prevent injury.  We’ve all seen the guys that go straight from the locker room to the weights and they barely take time to properly stretch or warm-up.

It doesn’t matter if you’re preparing for a game of golf or the Tough Mudder, you have to warm up so that your muscle are limber and ready for what they are about to go through.

Make Stretching Part of Your Routine

First and most important: Each warm up exercise should start dynamic stretching and end with static stretching.

Dynamic means you will be moving as you warm up the joins while static is your more tradition, stretch-and-hold moves. It’s important to work the whole body during your warm up, both big and small muscle groups.

Dynamic stretches

  • Ankle circles
  • Side lunges
  • Trunk rotations
  • Hip rotations
  • Shoulder Rotations
  • Wrist rotation
  • Neck Movements

Static stretches 

Hold your stretches for about 45 seconds to a minute. Holding for this long triggers a neuromuscular response allowing your body to become fatigued and relax into the stretch. Repeat static stretches a second time. This prevents soreness and helps with recovery.

Start at the feet and work all the way to your head, work each and every joint and muscle.

Tips for an Effective Warm-Up

A good warm up can be about 10-15 minutes but you’ll know when you are ready because your body will feel loose and warm.

For a solid warm-up, use the vibration plates.

Light stretching can help rejuvenate your body between sets. However, you don’t want to overdo this type of stretching/movement and cause it to take away from your workout power. 

Some people go for quick fix programs, like getting fit in 25 minutes. These programs can be effective because doing anything is better than doing nothing at all. Even 10 minutes in the morning and 10 in the evening will help people see results and have a healthier lifestyle. 

Cool Down Tips

  • Give your body a chance to slow down before completely stopping.
  • 10-15 minutes may be a good amount of time as well.
  • Helps with recovery and soreness
  • Walking is a great cool down technique
Links & Resources

Jason Cronan – Jason’s website

Vibration Plates – This is a new machine available both in gyms and at home that vibrates the body to activate about 98% of muscle fibers.

 

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