The Warm Up & Cool Down

Growing up as a kid, our bodies were so young and able to where warming up and cooling down wasn't even in the mix. For example, it's like going to recess; we just start playing in the playground with the least amount of worry of getting injured or hurt. We, as kids, just wanted to play. However,

We are not kids anymore.

or I shall say, we don't move like kids anymore. This shouldn't stop us from enjoying life as it is; as how we enjoyed it as kids. Warming up before exercise and cooling down after is so crucial because our bodies have gone through so much ever since we were babies. The stress and things we put in our body, good or bad, have an effect on how our bodies function. We have to allow our fully-grown, well-developed bodies to function as how it is made with the proper approach moving forward and this will allow us to move just like how we moved as kids and how we felt as one too; care-free and limitless.

Warm Up & Movement Preparation

The first and foremost crucial step you start your workouts with. One common question that I get asked is 'What kind of warm up exercises do you do?' and the answer that I always provide is it depends!

Let me give you this scenario; would you be doing the same warm ups before a run versus doing a heavy push day?

I necessarily wouldn't because each approach would be different in allowing the body to perform as how it should for those task-oriented and specific activities.

My approach would be to:

First, get the whole body to loosen up! This could be from reaches in different directions, twisting and bending the torso; ideally any movement that your body is capable to move into. This allows the Central Nervous System (CNS) to prime and be prepared in a more sympathetic (fight or flight) standpoint versus parasympathetic (rest & digest) standpoint.
Then, I'd address more generalized exercises that target either the hips, the thoracolumbar spine, and the cervical spine aka the neck. This can be targeted towards activating major muscles groups.
After, I would go ahead and address exercises targeting specific muscles that will be at work during the exercise for that day. For example, glute activation for back squats, hamstrings for deadlifts; so on and so forth.
Once the body feels well prepared, then transition into your workout.

FYI, this is just a quick rundown but if you need help with properly warming up specific areas that you struggle in, send me an email regarding that so you can get into your workouts with more preparation and efficiency.

Cooling Down & Transitioning into Your Day

So you're at the point where you're completing your last set of your last exercise. What's next? The COOL DOWN!

I used to just throw in the towel after my workout but, I always felt incredibly sore for days after it. Once I started to take control of my recovery and how I wanted to feel after, the rest was history. It took some time for me to add the cool down into my workouts but that just dialed in on my time management. You have got to make time for it and close up shop in a proper way.

My approach to this is:

Start off short and sweet. 10 minutes of a warm up sound long? Cut it down to 3-5 minutes & set a timer so you don't waste any time.
Perform your STATIC stretches. These include stretches where you hold it for 30 seconds to 60 seconds. Anything less than this is a waste of time.
Allow your heart rate to dissipate and slow down during this time. You want to approach this to where your heart rate needs to be at a resting heart rate state in which this helps shift the gear in your brain into a parasympathetic (rest & digest) standpoint.

If you need more guidance, again, send me your questions via email and I will gladly break it down for you!