Don’t Skimp On Your Warm Up
Warming up may not seem all that important, but skimping on a warm-up can lead to injury and poor performance. It should be a part of every workout. Warming up heats up and loosens the body so it’s ready for your upcoming workout. It can increase range of motion and can improve muscular performance and power. These are all things that will kick
your workout into high gear.
Now, I’m not talking about just hoping on a cardio machine for 10 minutes followed by some static stretching, but completing a dynamic warm-up that will heat up the muscles you’ll be using instead.
A dynamic warm-up is one that utilizes stretches — but while moving.
These include exercises like leg swings, arm swings, shoulder rolls, body-weight squats, walking lunges, and high skips or high kicks.
These movements should be progressive by starting single joint movements and working into more complicated multi-joint movements.
So give it a try. You’ll be surprised at how ready your body will feel for your next workout session.
Roll It Out
Like stretching, foam-rolling is often one of those things you know you should do, but never quite find the time for. However, it should not be neglected! Maintaining flexibility and mobility of those hard-earned muscles is important to prevent injury, increase performance, and speed up recovery.
Foam-rolling, which is also known as self-myofascial release, is a form of self-massage. It can be done with a foam roller, which is a cylindrical shaped piece of foam. Foam rolling can be used as a warm-up, post workout, or on its own. Sometimes I’ll do it while watching TV so it doesn’t take up any extra time.
Start by lying on the foam roller and applying moderate pressure to a specific muscle. Roll slowly until you find an area that feels tight or painful. Hold the roller there for 15-30 seconds until you feel the muscle relax and release. The key is to gradually loosen the area.
If you’re just starting out this may be very painful at first. You can always ease up the pressure a bit if you need to. The pain should ease up over time, especially when you stay consistent with regular foam-rolling sessions.
Foam-rolling works best on the lower body, especially the glutes, quads, hamstrings, calves, and abductors, but can also be used on the pecs, lats, and rotator cuffs. It can safely be done on a daily basis and is a great habit to add to your routine.
Make Time For Rest
Kudos to you for maintaining a regular exercise routine. But just like anything, too much of a good thing isn’t always a good thing. It’s important to take regular breaks from hard training to allow your body time to repair, recover, and to avoid over-training. When you rest, your body uses that time to rebuild and grow stronger.
Now this doesn’t necessarily mean you have to sit around all day on your day off. You can if you choose, but doing some light active recovery exercises such as stretching, going for a walk, or doing some gentle yoga can be very beneficial to recovery. The key is to keep it light. This isn’t meant to be another strenuous workout.
In addition to taking rest days, it’s very important to get enough sleep on a daily basis. Sleep is important for muscle recovery, hormone balance, and peak performance. So on top of taking it easy at least one day a week, be sure to get your 7-9 hours of sleep each night.
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Sidney Wilson is a Las Vegas-based celebrity fitness trainer and lifestyle coach dedicated to providing his clients with the tools needed to “Get Vicious.” Through rigorous workouts and extensivenutrition coaching, Sidney trains clients at The Get Vicious Training Center located at 5693 South Jones Blvd. Suite 103, Las Vegas, NV 89118, or remotely around the world through his website www.sidneywilson.com. Sidney can be contacted at: firstname.lastname@example.org or 646-226-6359.