about it how many people do you see walk into the gym and immediately start

About it how many people do you see walk into the gym

This preview shows page 20 - 23 out of 48 pages.

about it, how many people do you see walk into the gym and immediately start their workout? Too many! You know the type of guy I’m talking about. They walk in, do a couple arm circles, maybe a couple horizontal arm swings and boom – load up 135lbs to the bar. As you can guess, this is not the best way to handle business. I know, partly because I did it for years. Skipping the warm up is one of the many mistakes I made as a novice lifter. I was young, weak and didn’t know any better. It wasn’t until I started looking at optimizing my entire routine did I start paying attention to what I needed to accomplish in order to properly warm up. Warming up is not “sexy” but it’s a very important part of the workout process. It can either enhance or diminish your ability to optimally perform the workouts. Let’s face it, we live sedentary lives and sit in bad positions for hours on end. Because of this, our muscles get tight and prone to injury. Not
Image of page 20
©Hunt Fitness only is a warm muscle less likely to get injured, a warm muscle also performs better…if you are interested in that sort of thing. “Oh, you don’t have time to warm up properly? Great, you will have plenty of time to warm up when you are hurt and unable to train” The warm up is traditionally broken down into two categories, general and specific. This entire process should not take longer than 10-15 minutes. In all seriousness, one of the biggest issues with warming up is time. I get it! You have a limited amount of time to dedicate to the gym. I agree it doesn’t make sense to take up half of it rolling around on the floor. When it comes to the warm up, use the Pareto Principle (80/20 rule). Ask yourself, what 20% can I do that will deliver 80% of the results? The answer will be different for everyone. As a coach, I like to provide my athletes with an abundance of warm-up options in the beginning and as we figure out which ones help the most, we eliminate some of the others to streamline the process. As you will notice, there are a ton of exercises listed below. You do not need to do everything. In fact, I strongly recommend you do not do everything listed. Doing an excessive warm up is just as bad as skipping the warm up. The idea is to pick and choose what you need the most. This section of the book should help you craft your own warm up that addresses your specific needs. The General Warm Up The purpose of the general warm up is to increase core temperature, improve mobility and improve joint fluidity. Start with something low intensity, low energy cost, and high value. Think of it this way, we want to start by just getting the blood flowing.
Image of page 21
22 6 Week Bench Press Program One of the most important benefits of the general warm up is to literally “warm up”. Come into the gym and get moving, raise core temperature and get a little sweat going. Do some jump rope, push a prowler, use a concept 2 rower, walk on a treadmill or get on an air dyne for about 5 minutes.
Image of page 22
Image of page 23

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture

  • Left Quote Icon

    Student Picture