WARM-UP

WARM-UP

Active stretching and foam rolling are important to warm up.

Strengthening and cardio are great ways to stay in shape and improve overall fitness. But having a solid warm-up and cool down are essential for allowing the body to properly get started and cool down. Examples are below:

01. FOAM ROLLING (SMR)

This is by far one of my favorite ways to get muscles stretched and blood flowing before the start of your routine. It helps break up knots and actively lengthens your muscles. 30 seconds to 1 minute each body part. During the rolling, if you find a knot, stop the rolling on that spot for 30sec, to help release it.

02. STRETCHING

Do these right after rolling, and stretch the body parts being used in your workout for the day. There are 3 types of stretching, Static, Active Isolated, and Dynamic stretches. Static stretching are stretches held for 30 seconds for 1 or 2 sets. Examples include calf stretch, and standing adducter stretch.

Next is the Active Isolated stretching. These are stretchs that are held for 1 to 2 seconds, for 5-10 reps. Examples are Active Pectoral wall stretch(chest muscle), Active kneeling Quadriceps stretch(quad muscle)

Last one is Dynamic stretches. These are great for more of the intermediate to advanced clients, where momentum is used to go through the full range of motion. Examples include, walking lunges, tube walking and single legsquat touchdown.

03. COOL DOWN

After your workouts, cool downs are a great way to bring the body and heart rate back down. Simple things, like walking on a treadmill, using the foam roller and static stretches will help.