Don't forget to warm up, right? Why, how

Although most of the people have heard that it is good to warm up before exercising, many still do not realize how IMPORTANT it actually is and what kind of processes go in your body. So, here's a simple and clear explanation. I hope after reading this, you will NEVER FORGET to warm up anymore. 

Why do we need to warm up?

Imagine you are in a deep sleep and at 3 am the door bell starts ringing and you have to jump out of bed and into some decent clothes. This is the same stress your body goes through if you do not prepare it for an intensive sport activity. It would be better if you know you have 5 minutes to wake up before your visitor comes, right?

Warming up means doing light exercises before heavy sport and helps you perform on the best level your body could possibly do. Incorporating a warm-up routine before exercising (running, gym, hiit, skiing, etc) when you will be intensively using your muscles gives you these benefits:

• Flexibility - Sends blood to all parts and muscles in your body, improving the blood circulation, which results in more flexibility in the muscles
• Heart rate - the proper blood circulation protects the hearts and improves its activity during the main exercises. 
• Agility - Muscles are enriched with oxygen and nutrients to help you not get tired too quickly during the main exercise activity
• Prevents injuries - muscle warm up actually prevents from joint injuries
• Temperature raise - a warm up routine raises the temperature of your body gradually, which prepares it to burn more calories
• Mental preparation - light exercises beforehand help you prepare mentally for the main activity. In this way your concentration is most likely to improve

How long do I need to warm up ?

The warm up routine should normally last between 10 to 20 minutes. 

How to warm up?

The idea of the warming up process is that you gradually get to the high level of intensity required in the main sport activity. So, start with less intense exercises, such as stretch, slow jog, slow jump rope, bicycle - and gradually increase the tempo of the activity or change with faster jumps, high knees, jumping jacks. 

Stretching

When you stretch, make sure to stretch all muscles and warm up all your joints. 

Start with your neck, shoulders, elbows, wrists, waist, knees and ankles. Do circles  - 8 in one direction and then 8 in the other direction. 

Then, start stretching your arms and back for about  2 minutes. The cat stretch is a very good way to stretch your back. 

Expect soon available visual explanations. 

Continues with your legs. The muscles you should make sure to stretch are:

- quadriceps

- hamstrings

- inner thighs  

- calves 

You got it, right? Now keep it going.

L. 

Resources:
http://www.fitday.com/fitness-articles/fitness/exercises/why-you-should-always-be-warming-up-and-cooling-down-while-working-out.html#b
http://www.sparkpeople.com/community/ask_the_experts.asp?q=10
http://beta.active.com/articles/triathlon/the-real-reason-you-should-warm-up

New HIT workout you can do quickly at home for free

Hey, guys,

Here's a new workout I made for you. The best thing about these workouts is that they are very quick and you can do them at home so they are for FREE. This means that you being in a good shape DEPENDS ONLY ON YOU. 

Here it is:

3 rounds, 3 exercises, 15 reps each exercises

Aim for no rest or as less rest as possible

Overheads (with a dumbbell/weight)

Triceps dips

Push ups with leg cross






In the video below there is modification of the push ups, in case regular push ups are too hard for you. So, choose your level and a good weight and start. Do not forget to always keep your back flat to prevent back pain and also to be able to workout different muscle groups effectively.

Enjoy your workout and post your scores! 

Love and smiles,

Workout to Tone up your Legs and Arms VIDEO

This workout is suitable also if you are healing from an injury in your leg or just a temporary overload. I had not trained seriously for around a month because of an overload on my knee during a run. Anyhow, two days after the workout, I still feel those muscles tight. 


The next workouts I will be showing you, guys, will be excluding any heavy leg exercises since my knee is still recovering. So, this is very useful for those of you who encounter a similar problem or just get ideas what can you do if you do have the problem in future. Almost everyone has an injury at least once in their lives, so you should be prepared for that. However, this workout is suitable for everyone.

If you want to recover quickly, keep up the spirit

From my experience I can tell you it is very important that you keep on training during the time you are recovering. I did not do it and this is why I am telling you ! You will loose some of your shape and your conditioning and you will recover longer time. In the case of a leg injury, you can always work the abs and sometimes do even push ups.  You will not be able to do any cardio-type of exercises, but you can keep your muscles toned.

The Workout of the day: Toning legs and arms

3 rounds: as less rest as possible

1st round - 21 reps

2nd round - 15 reps

3rd round - 9 reps

Dead lift 

Push ups

Get some weight

NOTE: If you do not have a bar or dumbbels, improvise. I used to do it with a bag filled with water bottles. In this way you can also regulate the adequate weight for yourselves but DO NOT make it too light. 

Choose the type of push ups according to your level. I have explained a few variations in the video. Just go through all the reps with as less rest as possible.