Zero to Sixty

It sounds cool when someone tells us that some car can go 0 to 60 in 2.3 seconds like the 2014 Porsche 918 Spyder, but going 0 to 60 into your workout is not the safest, or the most effective way to exercise. Prior to working out, whether you are doing cardio or strength training, you need to gradually warm up. Don’t just floor it.

Warming up prior to working out is importance for many reasons. Warming up can help you to physically prepare for the demands of your workout by gradually increasing your heart rate. Increasing your heart rate during your warm up increases the circulation to your muscles, tendons, and ligaments. Warming up the muscles prevent injury. Warming up the tendons and ligaments increases the flexibility of them to reduce the chance of tears. Warm ups can also prepare you for your workout mentally by letting your mind ease into your workout. Your warm up should take about 10 minutes and should consist of some aerobic activity, followed by dynamic stretching.

The definition of aerobic activity is any of various sustained exercises, such as jogging, rowing, swimming, or cycling, that stimulate and strengthen the heart and lungs, thereby improving the body’s utilization of oxygen. The important thing to note is that the activity must be something that can be sustained for a reasonable amount of time. In the case of warming up, we want it to be sustainable for five to ten minutes. The reason for the aerobic activity, as mentioned before, is to gradually increase the heart rate and get the blood pumping throughout the body. Always remember to give your body adequate time to warm up.

Once the heart rate has risen, blood has gotten to all the muscles throughout the body, and you actually feel warm, it is time to stretch dynamically. Dynamic stretching uses stretches that you move through while you stretch, rather than holding still in the stretch. Dynamic stretching activates the muscles you will use in your workout without overstretching them, improves your range of motion, and improves body awareness by challenging your balance and coordination. Do 5-10 dynamic stretches before starting your workout. The following exercises are examples of dynamic stretches.

SQUATS: Starting in an upright position, with your feet hip width apart, lower yourself down toward the ground like you are going to sit in a chair, until your hamstrings are parallel to the ground. During the exercise, while lowering down, push your hips back and keep your knees behind your toes. Also, keep your chest up.

GOODMORNINGS: Starting in an upright position, keep your back tight and flat, shoulder blades together, and knees slightly bent. Bend at the hips, pushing them back as you bend forward.

ALTERNATING TOE TOUCHES: From an upright position and in a wide stance, lean forward with one arm reaching toward the opposite foot until a stretch is felt in the low back and hamstrings, then stand back up and switch sides. The motion is continuous as you switch sides.

SIDE LUNGES: Keeping both toes facing forward, take a step to the side with your right foot and plant it into the ground. Push your hips backward and bend your right knee to lower into the lunge. Your left leg should stay extended. Bring your feet back together and switch sides.

ALTERNATING WALKING KNEE HUGS: Focus on bringing the knee cap into the chest by hugging your shin for a few seconds as you slowly walk forward. Repeat on each side as you walk.

ALTERNATING WALKING QUAD STRETCH: Pick up your right foot and grab hold of it with your right hand. Bring the foot toward your glutes and hold for a few seconds. Step forward with your right foot and repeat the stretch on your left foot.

ALTERNATING WALKING TOE TOUCH: As you begin walking, lift your right leg as high as you can while still keeping it straight. Extend the left arm and reach for your toes. Bring leg down in continuous motion and perform the exercise with opposite arm and leg.

ALTERNATING LUNGES WITH ROTATION: Lunge forward with either foot, keeping your knee over your toes and rotate your body toward the forward leg. Bring the back leg forward to meet the other leg and stand back up. Repeat with the other leg.

INCHWORMS: Start in an upright position and keep your legs as straight as possible the whole time. Slowly walk your hands down your body and out into a push-up position, hold for a few seconds. Keeping your legs straight, inch your legs up as close to your hands as possible without bending your knees or taking your hands off the floor. Stand up and repeat.

BUTT KICKERS: As you jog or walk, bend one knee and lift it behind you as if you were trying to kick yourself in the glutes. Do the exercise forward for 10 yards and backwards for 10 yards.

HIGH KNEES: As you're jogging or walking, bring the knees up toward your chest. Do the exercise forward for 10 yards and backwards for 10 yards.

GRAPEVINE: While standing upright, step out with your right foot to your right side. Criss-cross your left foot over in front of your right leg. Criss-cross your right foot out from behind your left. Criss-cross your left foot behind your right foot. Criss-cross your right leg out from in front of your left leg. Repeat for 10 yards, then reverse the movement going back, leading with the left leg for 10 yards.

Once you have finished both your cardio warm up and dynamic stretching, you are then ready to begin your workout! Remember to do your warm up gradually and to listen to your body. If you are short on time, do not skip the warm up! You need to make sure you feel warm and ready by the time you start. Protect your joints and muscles by warming up before every workout!

Warm up well, and workout hard! Until next time!