What does your warm up look like?
NEVER warm up with cardio EVER again!
One thing that most people will do when they enter a fitness facility or prepare for a workout on their own at home is sit or stand on a piece of cardio equipment. That is what has been explained throughout the ages. This is something we understood as being the “norm”.
When you analyze it however, the fitness enthusiast is increasing core body temperature, great for heart health but is doing NOTHING to prepare the joints for action!
Have they prepared their ankles joints laterally?
Have they improved the mobility of their upper back (thoracic spine)?
Have they improved blood flow to their shoulder joints?
Are the knees ADEQUATELY prepared for the workout or task to come?
Has there been an “opening” up of the hips?
Have the glutes been “activated” or turned on?
Have all the tight spots (which limit the joints) in muscles been addressed prior to the warm up?
The answer to ALL of these is a resounding NO!
Most cardio equipment works in a very linear fashion: bikes, ellipticals, rowers, rope skipping, jogging on the spot, treadmills, etc.
Every joint in the human body has some 3-dimensional component to it, even the knee. If they are not thoroughly prepared, the body will plow through the work, maintaining their status quo!
– Foam roll and stretch you tight muscles
– Stretch your tightest muscles (they are tight for a reason!…they are overdoing it because something else is NOT working as it should)
– Activate or wake up your weak spots: Upper back, glutes, hamstrings are common weak areas
– Increase range of motion in the toughest joints in 3-dimensions: ankle, hip, upper back, shoulder joint are ones to work on
– Do 2-5 minutes worth of drills unrelated to the task at hand…example: running—> jumping jacks and/or deep squats with thoracic extension
You can clearly see if the 5 steps mentioned above are addressed, the exerciser will be prepared for the workout, whatever that may be!