FitSugar

Cold Weather Tip: Warm up Indoors

FitSugar — Thu, 22 Oct 2009 15:00:00 -0700

I don't know about you but working out in the cold can sometimes be uncomfortable because it makes my muscles extra tight. What helps me is to warm up inside before heading out into the chilly weather.

Before a run or bike ride, I do about 5-10 minutes of light cardio inside. Jogging in place, jumping rope, or going up and down my stairs is just enough activity to loosen up my body and get my blood pumping. When I get outside, it's less of a shock to my system. If you'd rather do your warm-up exercises outside, a hot shower is another great way to loosen up your muscles before a cold weather workout.

You Asked: When to Stretch?

FitSugar — Wed, 06 May 2009 09:00:00 -0700

Hiya Fit,
I still consider myself to be a novice runner and am plagued with lower leg issues - mainly shin splints. I realize how important stretching is to prevent these types of issues but am just confused on when to stretch. So, I've got a question for you. For a runner, what are the best stretches to do before a run, the best stretches for right after a run, and the best stretches for rest days?
Thanks!
- Running Newbie

This is a great question, especially since stretching has long been associated with warming up. Learn when to stretch when you read more.

Stretching is a great way to increase flexibility, but is best done after you run or work out when your muscles are warm and pliable. This doesn't mean you skip warming up. The best way to prepare your body for running is to walk briskly or jog slowly for five to 10 minutes. This really applies to all kinds of cardio workouts: warm up with an easier form of what you will be doing. Bike in an easy gear or use the elliptical with low resistance and slight incline. Also consider doing a dynamic warmup for running, by doing slow and exaggerated motions of running: high marches, butt kicks, heel walks, toe walks, and then some walking lunges.

When you are done with your run - remember to cool down by going more slowly for the last five to 10 minutes, depending on the length of your run, to get your heart rate down - you should stretch. Here are some stretches I recommend post-run. As for shin splints, make sure to keep your calves flexible with these stretches, which you can do every day after you've walked for a bit, and check your gait. Here are some tips to help prevent shin splints.

Have fun running!

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Running Tip: Take a Hot Shower Before a Run

FitSugar — Mon, 22 Sep 2008 13:00:00 -0700

Autumn starts today, and you may notice that your early-morning runs are cooling off. Moving tight muscles in frigid temps is a great way to pull a muscle, so here's a little tip I picked up from my running buddies. Before a long run in the cold, warm up your muscles with a hot shower. I know it may seem a little weird to take a shower before you get all sweaty, but it really works. You can do some gentle stretches in the shower while the hot stream massages your neck, shoulders, lower back, and legs. It doesn't have to be long, just five minutes or so, then you can dry yourself off, put on your gear, and head out the door feeling warm and refreshed.

Fit's Tip: If it's really chilly outside, don't wet your hair before your workout since that'll make you cold.

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You Asked: Why Are Warmups and Cooldowns Important?

FitSugar — Fri, 19 Sep 2008 03:30:00 -0700

You're asking and I'm answering . . .

Hey FitSugar,
I've been reading that warmups on treadmills are important to lose weight; why is warming up and cooling down important?
- Confused Cardio Fan

Thanks for the question. I'm happy to say that your sources are correct, both warming up and cooling down are very important. To find out why just read more.

Even though they may seem totally unnecessary, a warmup and cooldown are crucial to your workout. It doesn't take much, but just five minutes of a cardio warmup is enough to get your blood flowing. Not only will your muscles work more as a result, but a warmup also decreases your body's perceived exertion of how hard you are working (things feel easier), and it helps prevent injuries. Plus, your heart is a muscle and it needs to be eased into exercise too.

A five-minute cooldown cools (hence the name) your body temperature and allows the body to remove the waste products from muscles that were worked, prevents delayed onset muscle soreness and blood pooling (which could lead to fainting), and decreases the adrenaline in your blood stream (relaxes you).

In terms of weight loss, properly starting and ending a workout decreases the likelihood that you'll get injured, which increases the likelihood that you'll keep at it each day. Plus, an extra 10 minutes of moving around means more calories burned and, as we all know by now, every little bit counts.

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What Do You Know About Warming Up?

FitSugar — Mon, 12 May 2008 10:00:00 -0700

I think we all know that warming up is important, but that doesn't mean we always do it. Take this little quiz and see if it jogs (pun intended) your memory on why you really should always warm up.

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Take the quiz

5 Things: Ways to Hurt Yourself While Working Out

FitSugar — Fri, 15 Feb 2008 13:30:00 -0800

Regardless of whether you're a gym newbie or have been working out for years, there's a variety of common mistakes that can lead to injury. Nobody wants that right? Here are five ways to hurt yourself at the gym, with advice on how to stay injury free.

Skipping the warm up. Even if your schedule is tight, don't skimp on the very important warmup. Easing your way into your workout will gradually increase your heart rate and get the blood flowing into your muscles. Not only does it help make your body feel more prepared to work hard, but it can also prevent pulling a muscle.
Doing the same thing every time. While it's good to get into a routine, this is a great way to get a repetitive stress injury. So alternate between cardio machines, try out different fitness classes and weight machines, and work on cross-training. Not only will you help give overused muscles a break, but you'll have more fun working out too.

Want to see the rest? Then read more

Doing too much. Ease into new exercise routines. When strength training, if you're increasing to a heavier weight, shoot for eight reps instead of 20. If bike riding is new to you, ride at a moderate pace first, and as your body gets used to it, gradually increase your speed. You won't be able to go to the gym if you end up really sore or with a pulled muscle, so ease up on the gung-ho mindset and increase intensity as you feel ready.
Holding onto the treadmill. This can put your body in an unnatural running position, which could end up straining your shoulders or back. If you're holding on because you're worried about falling off, then slow down the pace and speed it up as you feel comfortable.
Bouncing while stretching. This is a big no-no since you could be causing microtrauma to your muscles. As these injuries heal and scar, they can actually make you less flexible, undoing all the work you've done. So get into a stretch and stay there to reap the benefits. Stretch to a point where you feel your muscles opening, but you shouldn't feel any pain.

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Winter Exercise Tip: Start Your Outdoor Workout Indoors

FitSugar — Thu, 31 Jan 2008 10:15:00 -0800

I love running outside but when it's chilly, those first 10 minutes warming up can be brutal before your blood really gets pumping.

Next time, try starting your workout indoors before heading outside. Jog in place or do some light jumping jacks to get your heart rate up, your blood circulating, and oxygen to your muscles. Then take it outside. Once you get out, start by walking slowly and then increase your speed until you reach your desired intensity.

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You Asked: Stretching For Warm Up?

FitSugar — Thu, 24 Jan 2008 04:00:00 -0800

You're asking and I'm answering . . .

"Fit, I typically stretch before my run on the treadmill, does this count for my warm-up?"
- Stretchy Sam

Good question, so to see my answer read more.

Simply put: No. Walking to warm up before running on the treadmill can prevent injury and soreness by getting blood flowing and warming up the muscles. Stretching on the other hand is completely different and should not be treated as a warm up. In fact it should be left for the end of your workout since stretching cold muscles can be risky and do more harm than good. Stick to a regular warm up (light version of whatever you're about to do) of at least five minutes, after move to your main workout followed by a cool down, and then you can (and should) stretch.

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Fire Fighter Workout: Part I

FitSugar — Mon, 14 Jan 2008 11:00:00 -0800

Darryl Johnson, the health and fitness coordinator for the Chicago Fire Department, developed a "functional" fitness regimen for the fire fighters that consists of 45-minute workouts of seven circuits, each concentrating on a muscle group. Each circuit has up to five exercises meant to be done consecutively, without a break, for up to a minute. Oh and this workout is really tough, don't say I didn't warn you. Here are highlights:

WARM-UP:

Butt kicks: Stand with feet shoulder-width apart. Bend right leg back at the knee. Return to original position. Alternate legs. 30-60 seconds.

Alternating power kicks: Stand with feet shoulder-width apart. Lift right leg forward at the hip 90 degrees while stretching left arm toward right foot, then back down. Alternate legs. 30-60 seconds.

Knee to chest: Stand with feet shoulder-width apart. Raise right leg at the knee. Grab the knee and bring it close to your chest then lower. Alternate legs. 30-60 seconds.

Lunge with a lateral twist: Stand with feet shoulder-width apart. Step forward with right leg, bending at the knee while raising and stretching left arm over your head. Alternate legs. 30-60 seconds.

Waist rotations: Lie on back with arms stretched out and legs raised and bent at knee. Swivel your legs to the right from the hips and then return to center. Alternate sides. 30-60 seconds

Push-up knee tucks: Lie on your stomach with hands at shoulder level. Use your hands to push your body off the floor. Bend right knee up toward the chest. Straighten out right leg. Lower body back onto the floor. Alternate legs. 30-60 seconds.

Rest for 60-90 seconds.

And that is just the warm up. To see the chest circuit workout read more.

CHEST: (Note: Repeat the chest and legs - which I will be posting soon - circuits consecutively, resting 30 seconds in between.)

Push-up: Lie on your stomach with hands at shoulder level. Push your body off the floor. Lower body back onto the floor. 30 seconds.

Deltoid fly: Stand on a resistance band, holding handles at your sides. Keeping your arms straight, bring them up over your head. 30 seconds.

Chest touch push ups: From the raised push-up position, touch your left shoulder with your right hand. Return to starting position. Alternate hands. 30 seconds.

Alternating power press: Stand on the resistance band, holding handles with arms bent at the elbow so hands are at shoulder level and facing forward. Raise right hand over your head. As you bring the right hand down, raise the left hand. Alternate hands. 30 seconds.

Fit Tip: Warm Up When Doing Snow Sports, Too

FitSugar — Thu, 10 Jan 2008 14:30:00 -0800

Just like any other strenuous activity, be sure to warm up before hitting real challenging runs on the slopes. Start with a few easy runs to get your muscles warmed up, and then hit the harder slopes. I know you're anxious to race down the mountain and tackle those black diamonds and moguls, but this way you'll be less likely to get injured when you do.

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