WARM UP TO REV UP YOUR WORKOUT PERFORMANCE
For years I went through an involved stretching routine before I set off on a run or took a group fitness class. But then I began reading that static stretching might be anti-productive and can actually weaken performance—most likely because holding stretches tires out your muscles. So, lately I’ve just done 20 toe touches plus a short walk.
Yet, now I’m hearing that we should actually be doing a dynamic warm up before jumping into a run or a fitness class. This helps prepare the body for either aerobic or strength activities because it gradually raises your body temperature and increases blood flow to your muscles.
Last week I found a new Silver Sneakers article by Victoria Smith—The Right Way to Warm Up Before Exercise. (A couple of the moves she gives are similar to those in my Strength Training Made Easy post 3 weeks ago, also using a Silver Sneakers reference article. Still, these below are quicker and specifically for warming up.) Here are excerpts:
Warming up is a crucial part of any workout, says Sabrena Jo, director of science and research content at the American Council on Exercise. “It’s especially important for older adults because sudden vigorous work can put extra stress on your heart.” Plus, warming up can help prevent injury and even improve your performance at the gym.
The ideal warm up includes something called a dynamic stretch series, Winslow says. The goal with dynamic stretches is to replicate the same moves you’ll do in your workout, helping your body and central nervous system prepare for the real work ahead. Static stretches, where you hold a stretch for a certain period of time, should be saved for your cool-down, Jo says.
Start with at least five minutes of light cardio, such a walking, followed by these five dynamic stretches. Do each move for one minute, focusing on proper form and moving with control.
As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.
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Squat
Stand tall with your feet shoulder- to hip-width apart. Hold your arms straight out in front of you at shoulder level, and brace your core. This is your starting position.
From here, push your hips back, and bend your knees to slowly lower your body into a squat, not letting your knees cave in as you do so. Pause, then push through your heels to slowly return to starting position. Continue for one minute.
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Walking Lunge
Stand tall with your feet hip-width apart. Step forward with your left leg, letting your right heel lift off the floor.
From this staggered stance, bend your front (left) knee to slowly lower your body as far as comfortable. Allow your back knee to bend as well until it hovers a few inches above the floor, but keep your weight pressed into your front heel. Draw your lower belly in, and lift your chest.
Pause, then press through your front (left) foot to bring your back (right) foot forward and return to standing. Continue for one minute, alternating legs.
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Arm Circles
Stand tall with your feet hip-width apart. Extend arms out to sides at shoulder level with palms facing down. Swing arms forward in a circular motion for 30 seconds, then backward for 30 seconds. Focus on keeping your shoulders down and back, and maintain a very slight bend in your elbows. Continue for one minute.
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Shoulder Squeeze
Stand tall with your feet hip-width apart. While pulling your elbows back and down, squeeze your shoulder blades together. Imagine you’re squeezing a lemon between your shoulder blades. Hold the squeeze for two to three seconds, then release. Continue for one minute.
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Torso Rotation
Stand with your feet hip-width apart and knees slightly bent. Stretch your arms straight out in front of you, and gently clasp your hands together.
From here, slowly rotate your torso to one side, back to center, and then to the other side. Make sure to keep your shoulders down away from your ears and engage your core. Focus on turning from your waist, not your arms. Continue for one minute.
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Pretty darn simple, right? And fast too. Just enough to get your heart pumping before you jump on the rowing machine or hit the running trail.