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How to structure your exercise program (Part 1) : The warm up written by Tanya Doherty
Getting results from exercise isn’t about the amount of time you put in, it’s about your energy and effort level. Most people are time poor, so this article is to help you get the most out of your exercise program. However, it is most important to check with your General Practitioner to determine your suitability in performing these exercises.
As a personal trainer I talk to many women and men who aren’t sure what they should be doing when they go to the gym. Often they use a few cardio machines and perhaps some weight.
There are 3 important parts of any exercise program
Warm up, Cardio and Cool Down.
The first article of three will discuss warm-up.
This first or three articles specifically discusses warm ups. A warm up helps to prepare your muscles for a higher level of intensity. It increases blood flow to your muscles and enhances the delivery of oxygen. Skipping a warm up will increase your chances of injury.
A warm up should vary according to your intended work out. Therefore by replicating your intended workout with slower, lighter movements this prepares the very muscles you will be using during your workout. For example, if your intended workout session is focusing on legs & butt, there’s no point in focusing only on your upper body during warm up since this will not prepare your legs for the session.
A slow jog / fast walk for 3-5 minutes is generally an ideal way to start your warm up. This will increase your heart rate and blood flow through your body and warm up your core. After this do some lighter specific movements for your target area. Here are some warm up exercises to get you started:
1. Inchworm:
This exercise should be part of every warm up. To perform an inchworm:
1. Stand with your feet about hip-distance apart
2. Bend your knees slightly
(or as much as required)
3. Roll down your spine until your hands touch the floor
4. Remember to keep your navel tucked in towards your spine
5. Walk your hands out until you are in a plank position
6. Hold for a second
7. Then walk your hands back to your feet bending your knees as much as needed
8. Slowly roll back up through the spine
9. Complete 5-10 repetitions
10. If you plan on working your upper body for the session, a good option is to complete one push-up (on your knees or toes) at the end of your inchworm before hand-walking back to the beginning.
2. Squat:
Squats are a great compound exercise that warms up the large muscles in legs and butt. Compound exercises work many muscles at the same time.
1. Place your feet shoulder width apart
2. Toes slightly pointing out
3. As you bend your knees, ensure that they do not go over your toes. You should always be able to see your toes
4. The action is correct if your butt is out and your back is straight (not hunched) and you gut is held in tight. Your shoulders are down and chest is strong and proud and you are looking up.
5. Pretend that you are going to sit on a chair and just as you touch it rise up to standing position
6. Focus on your technique and depth of squat. Ideally you upper legs can be parallel to the floor.
7. If you intend on increasing your workload, ensure your technique is correct before adding weights
8. If you go to a gym, you can always ask a trainer to see if your technique is correct and they should be happy to advise you.
3. Push-up:
This is a great exercise for warming up the upper body and core.
1. Lying face down on the floor place your palms near your shoulders
2. While keeping your body totally straight (like a plank) push up through your hands.
