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Warm up….why?

10/1/2012

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Warm up….why?


By: Corbin Williams, NPTI-CPT
      Personal Trainer/Nutrition Coach



This month we welcome fall back into our lives. This is one of my favorite times of year.  Cold brisk mornings  followed by cool afternoons and perfect evenings to have a bonfire with friends.  The leaves are changing  on the trees and falling to the ground.  Yes this truly is a spectacular time of year.  But with that comes an important factor in your work out.   The Warm up!!


The warm up phase of your work out is something a lot of us tend to skimp out on.  We look at it as “Not so important but I’ll do a little bit anyway”.  This couldn’t be farther from the truth.  WHY is the warm up so important?  Let’s discuss quickly what happens when you work out “cold”.  To make this an easy mental picture, imagine a hard plastic table.  Now if you try to stretch that table  from both ends it would be very difficult and would likely snap.   Now imagine that same table but let’s think about really heating it up  with a torch. It now stretches real  easy.  When you work out “cold” you are most likely going to obtain an injury if you don’t warm up.   It’s simple as that.  But this is only part of the reason for getting in a good quality warm up.  The following is a list of benefits from a proper warm up:


1.       Faster muscle contraction and  relaxation
2.       Increased rate of force and reaction  time
3.       Increased muscle strength and  power
4.       Lower viscosity in muscles and joints to help move more smoothly and with less resistance (like oil in a car, 
          thick when it’s cold but thins out when its heated up and performs better)
5.       Improve oxygen delivery by increasing body  temperature
6.       Increase blood flow for muscle activation
7.       Enhances metabolic reactions


What is a good warm up then?  To start you can do an easy jog or skipping or combination similar for 5-10 minutes then as your body temperature begins to go up you can begin to be more specific with your warm up.   This is another 8-12 minutes of dynamic stretching and warm up.  This should include all the range of  motions required for your sport or activity.  Increase the intensity gradually till you are now ready to begin your workout.   All in all, your warm up will be best if you devote 10 -20 minutes to it.  If you are short on time give  a good 10 minutes, but make them count. 
Really focus on this part and your work outs will thank you for it.  Just remember now its cooler outside so  that means you might have to give that little extra time getting warmed up properly.  Now go get warmed up and  get your work out in!!! 





Corbin Williams,  NPTI-CPT
Certified Strength and Conditioning Coach 
Certified Nutrition Coach
Graduated from the National Personal Training Institute
Owner of GetReal Training, LLC 
www.GetRealTraining.net
GetReal, Get Results

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    Corbin Williams is a certified personal trainer  and devote husband and father of two very spirited children. Graduating top of his class at the National
    Personal Training Institute in Philidephia Pa, Corbin assisits individuals in achiving their nutritional and personal fitness goals.  He also is a part time Instructor for NPTI in Philadelphia, and writes a fitness and nutrion advice column for the Upper Bucks Free Press . . . . Learn More about Corbin.

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