MOVEMENT PREPARATION: AN EFFECTIVE WARM UP STRATEGY

Movement preparation, also referred to as a dynamic warm-up, involves moving in a variety of

directions at different speeds to help activate the tissues along with the nervous, circulatory and
respiratory systems responsible for controlling and fueling movement. Movement preparation can be
an effective and functional way to prepare the body for a tough and physically demanding workout.

Performing a warm-up at the start of an exercise session:

 Increases circulation, which moves oxygen and nutrient-rich blood to the involved muscles
 Elevates tissue temperature so that muscles can rapidly lengthen and return to their starting
shape
 Turns on the sensory receptors of the central nervous system responsible for identifying
position changes in the body, which is essential for determining the appropriate motor response
 Elevates the levels of hormones and neurotransmitters responsible for providing energy during
a workout.
 Rehearses movement patterns in slower, controlled tempos before adding resistance or
moving at a fast speed
 Otherwise prepares the body for physical activity

Movement preparation exercises are an effective pre-workout warm-up because they move the body
in all directions and involve a number of different muscles and joints. For best results, a movement
preparation warm-up should start with exercises that focus on stability of the lumbar spine along with
mobility of the hips and thoracic spine, while gradually increasing the level of intensity to allow tissue
temperature and circulation to increase.

An effective movement preparation sequence involves all of the foundational movement patterns of
exercise: lunging, squatting, pushing, pulling and rotating. Start with slow, controlled movements and
gradually progress to challenging, fast-paced multidirectional movement patterns. The body can take
at least eight to 12 minutes to fully warm up. Therefore, setting aside the proper time for a complete
movement preparation sequence can help ensure your client’s workout is a success.

Movement Preparation Warm-up: SAMPLE 1

SOURCE: https://www.acefitness.org/education-and-resources/professional/expert-articles/5404/5-reasons-movement-
preparation-is-an-effective-warm-up-strategy

AUTHOR: Pete McCall (Health and Fitness Expert)

10 Simple Rules of Fitness
#1: Never go 3 days without exercise.

Staying consistent with your fitness program is KEY in getting results – and keeping them.
This applies to eating as much as it does to working out.
It is less important what kind of exercise you do – what matters is that you get your body moving.

#2: Work out at least 3 days a week.

This goes hand in hand with rule #1. Aim for at least 2 days of strength training per week, and 1-2
days of fast-paced interval training – body weight circuits, sprints, swimming, cycling – whatever gets
you moving. If you can’t make it to the gym there is nothing stopping you from getting a massively
effective workout in at home in a short amount of time

#3: Never miss a Monday.

This is a great rule to follow. Getting your week started off on the right foot helps set you up for
success all week. Wake up excited for Monday! It’s the start of a new week, full of possibilities – a
new opportunity for you to work for your goals and feel great in your body.

#4: Never give up!

Injuries, pain, traveling, unexpected events – many things can upset our routine and throw us off
course temporarily. Getting side tracked doesn’t mean you’re derailed!

Focus on your healthy, nutrient-dense eating as much as you can in times when you can’t exercise.

If everything falls apart, know that you are a healthy and fit person, and that your LIFESTYLE doesn’t
change just because you circumstances temporarily need to.

Stay focused and be patient – do the best you can and don’t lose sight of what you want.

#5: Work your ENTIRE body with a variety of training styles throughout the year.

Variety is key: mix it up!

I cycle through a variety of training styles and programs throughout the year. You do not have to be in
the gym 5 days a week 365 days a year to be making massive progress.

In all of my workouts, I really focus on my form, reducing the load on my joints and giving 100% – whether
it’s a 10 minute workout or a 45 minute workout!

#6: Take REST DAYS.

Contrary to popular belief, muscle doesn’t grow when you work it. It grows when you rest it.Cycling
through different body parts in your workouts, especially those of you who train 5-6 days a week – is
super important.

Give yourself full rest days every week. There’s more to life than working out!
#7: Learn from EXPERTS, and do your due diligence.

If you’re learning new moves on your own, don’t rely on your friends or just a magazine Look up the
moves from multiple sources, and pay attention to the cues. If you’re using YouTube videos, make
sure the person demonstrating to you is knowledgable about the body’s function and form, and has
certifications that are searchable and verifiable.

Just because some girl or guy online has a body that looks good in workout clothes doesn’t mean
they are using the supplements they’re promoting, knows what they are talking about when it comes
to exercise, or is demonstrating moves that are appropriate for everyone.

Form is key, whether you’re doing a body weight workout or resistance training – be discerning about
who you learn from.

#8: Hydrate or Die!

Staying hydrated is a key factor in every body function. In order for your cells to perform all of their
amazing tasks every second and every hour of the day, they need an aqueous environment.

Help your body help you by keeping a water bottle with you at all times.

Try Water Minder App

#9: Prevent injury by starting off SLOW.

Don’t stretch cold muscles.  Some of the most flexible and agile people you’ll ever meet are
gymnasts, and a huge part of their training involves warming up before they do any kind of dynamic
weight-bearing movement.

Active stretching is the most effective way to warm up your ligaments and joints for a workout.

Walk fast for a few minutes before you run, do 10-20 body squats before putting a bar on your
shoulders, swing your legs forward, back and to the sides multiple times to open up your hips and
clap your hands in front of you and behind you, swing them forward, back and to the sides to open up
and warm up your rotator cuff muscles.

The bodyweight workouts I do usually start with a movement that you can do at a slower pace to
warm your body up for the intensity you will be able to build with the workout.

#10: None of this makes much difference if you’re not dialing in your eating….

You can approach it many different ways, the right way being the one YOU ENJOY STICKING TO
WEEK AFTER WEEK.

It’s about consistency AND happiness – otherwise you’ll go bananas!

All of the plans I write incorporate balancing the key nutrients – protein, carbs, and fat – into delicious,
easy to prepare recipes that combine to make a complete weekly plan.

Source: https://thebettyrocker.com/10-simple-rules-of-fitness/
Gym Safety Tips for Healthy Workouts

By Wendy Bumgardner 

You exercise at the gym to improve your health, but you need to be aware of the risks that lurk there.
Learn how to prevent common accidents that can shut down your workouts. With these tips, you can
keep your workouts safe.

1. Get a Yearly Health Check-Up

Medical conditions such as diabetes and heart disease can sneak up even on active people, so don't
skip your yearly check-up. Most gyms and exercise programs will request or require that you get a
check-up to ensure you don't have a health problem that could be made worse by certain types of
exercise. But you'll have to remember to make the appointment yearly.

Discuss your fitness plans with your doctor, especially if you have a pre-existing condition or are on
medications. Most often your doctor will applaud your decision to get more active. But you may be
given some restrictions or cautions if you have certain health problems or risks.

2. Don't Skip the Warm up and Cool-Down

Doing a warm up exercise can get the blood flowing to your muscles and prepare you for more
exertion.

 As part of your cardio exercise session (treadmill, elliptical, or stationary cycle) start out at an

easy pace and light exertion for three to five minutes before increasing your exertion to your
target level. Take another couple of minutes to cool down at a lower exertion level after your
main session.
 For strength training and other exercise activities, warm up with three to five minutes of
walking on a treadmill or walking in place will help get the blood flowing to your muscles so you
will be able to perform better.

3. Make Gradual Increases in Your Training

Your body will experience a great training effect if you gradually increase your time, intensity, or reps
of an exercise. A great body isn't built in a day, and doing too much too soon will increase your risk of
injury.

Use proper progression in your exercise training:

 For strength training, start with lighter weights and increase the reps and sets before you
increase the weights.
 For cardio exercise, increase the time and work on your form before increasing your speed
and exertion level.
4. Use Good Technique
How you do the exercise is critically important both for getting good results and preventing injury. If
you are lifting weights in a way that strains your lower back, eventually you will feel the pain. If you
use bad posture and overstride on the treadmill, you will get aches, pains, and overuse injuries.
Working on core stability, positioning, and posture will help prevent injuries and sore muscles.
5. Use a Personal Trainer for Gym Advice
While there are apps and written instructions you can use to try to get the right technique, nothing
beats having an expert eye on your form. Use a personal trainer for a couple of sessions to ensure
you are doing the moves correctly. It's a good investment and a personal trainer can be the best
safety accessory of all. A trainer will watch your form to ensure you are doing the exercise correctly
and not straining your lower back or problem joints. A trainer will increase your exercise duration and
intensity in a step-wise fashion that will give you the best training effect with the least risk of injury. A
trainer will also act as a spotter during weight lifting.
6. Keep the Gym Clean and Neat

One of the biggest risks of a gym accident is tripping over something left lying around. Clear the area
of objects you may stumble over during your moves. Clean the equipment after you use it to prevent
sharing colds and flu. Most gyms have disinfectant available for wiping down equipment.

7. Gym Equipment and Machine Safety

Treadmills, exercise bikes, and weight machines all have moving parts with the risk of pinching and
crushing your fingers and toes if you aren't paying attention. This is why most gyms do not allow
children (no matter how well-supervised) in the workout area. Make sure pins and collars are used
properly on weight machines and barbells. Be aware of who is working out around you and what
motions they are using so you can stay out of their way.
8. Spotters for Lifting Weights

Many gyms require that those lifting weights have a spotter readily available. This is especially
common for those lifting barbells who may drop the weight on themselves when they try to lift one
time too many.

9. Workout Partners in the Gym

It is not a good idea to workout alone in a gym. You should always have a friend or staff member
available in case of an injury or health emergency. Working out with a partner can give you two sets
of eyes on any problems that may develop. Encourage each other to drink, breathe fully and
correctly, and clear the workout area of obstacles. Be each others' safety buddy as well as a workout
buddy.

Source: https://www.verywellfit.com/gym-safety-tips-3435211