FitSugar

Tennis Anyone? Warm Up Before You Hit the Court

FitSugar — Wed, 01 Jul 2009 03:38:15 -0700

If you find yourself all fired up to play tennis after watching Wimbledon, let me remind you to warm up before you rally. Watching elite athletes can be really deceptive. They lunge, jump, and volley with such ease, but this is one game that can be hard on your body. One way to prevent injuries is to warm up properly. Here are a few things I think you should do before jumping onto the court with your racquet.

First you want to prime your heart and lungs for all the running, bouncing, and sprinting you will be doing on the court. Jog for five to ten minutes to get your blood flowing. Your body should feel warm. I follow this with a minute or two of small jumps, like I'm working out with a fake jump rope. Then do a few grapevines the length of the court to prime your fancy footwork and wake up your coordination.

What else should you do? Find out when you read more.

Walking lunges are a great way to prepare your legs for tennis. This move simultaneously lengthens and activates muscles in your legs, priming them for the court. Follow these with some side lunges too, to warm up your reach.
Twisting is the major action of the torso when hitting the ball. This standing twist stretch is easy to do against the fence of the court. Follow with some basic twisting from side to side to lubricate the joints in the back. You can try this with your racquet tucked under your arms, behind your back.
Warming up your shoulders is essential. To do this, move your arms as if you're doing the backstroke, circling your arms overhead slowly at first and building up speed for 20 repetitions. Follow this by clapping your hands in front and in back of your body. Then pick up your racquet and hit some forehands and backhands with the cover still on the racquet to create some resistance. I do about 10 to 15 of each stroke.

You should be primed and ready to play after completing this warm-up. Remember to get to the court early so you can prepare your body before you start to play. Don't forget to stretch afterward either. Game on!

Olympic-Sized Dynamic Warm Up

FitSugar — Fri, 20 Jun 2008 14:30:00 -0700

Adding a dynamic warm up to your running routine is a great idea. I am not the only one who thinks so. Check out how middle distance running superstar and Olympic hopeful Shalane Flanagan warms up.

Talk about some fancy moves. To see more of her workout, go here. Is it just me, or do you feel like going for a run now too?

Running Tip: Try a Dynamic Warmup

FitSugar — Thu, 12 Jun 2008 11:00:00 -0700

When warming up for a run you have more options than just walking briskly or jogging slowly; you can warm up dynamically. Doesn't that sound like fun! Here are a few moves that prime your body for running:

High-Knee Marching: Marching in place while bringing the knees up to at least 90 degrees alternating legs, or better yet even with your belly button, is a great warm up for your hip flexors. If you plan on sprinting, this is your must-do move. Do a total of 20.
Kicking Your Bum: Yes before you let your workout kick you in the bum, you should kick your own. Stand in place and alternate legs, bringing your heel to your booty, by bending your knee. This will warm up your quad and lubricate your knee joint. Kick yourself 20 times.
Skipping: Don't underestimate the joyful childhood movement of skipping. This warms up your entire leg and gets your ankle joint primed for impact. Skip for 30 seconds.

There are three more moves, so read more.

Heel Walking: Take 20 steps walking on your heels. This move stretches the calves dynamically while prepping the front of the shin for impact.
Toe Walking: Take 20 steps walking on your toes. Doing so will warm up your feet and gently stretch the muscles around the shin.
Criss-Cross March: Lift your knee to your opposite elbow, without bending over. This is another great move for warming up your hip flexors while gently twisting your spine, which imitates how your spine will move while running. This will also gently stretch your outer thigh and glutes.

How do you warm up when you run? Share the details in the comment section below.

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No Equipment Necessary: Plank V Jumps

FitSugar — Tue, 20 Oct 2009 10:00:09 -0700

It's so important to warm up before exercising, especially now that colder temps are sweeping across the country. Exercising muscles that aren't warmed up is more likely to lead to injury, so here's an exercise you can do that will not only get your heart rate up, but it'll also strengthen your upper body and core.

Music: "Never," by Tina Arena

To learn how to do this dynamic move read more.

Come into a Downward Facing Dog position, on your hands and feet. Bend your knees, come onto the balls of your feet, and press your hips toward your heels. I like to call this the launch position.
Take a breath in and as you exhale, jump both feet to the pinky side of your right hand. Inhale back to the launch position. Exhale, jump your feet to the pinky side of your left hand. Inhale back to the launch position.
Repeat this sequence for a minute straight, starting off slow at first and then increasing your pace as you're ready.

Stretching 101: Three Simple Tips

FitSugar — Mon, 13 Jul 2009 04:30:41 -0700

Long considered on a lower tier than the other two elements of fitness - cardio and weight training, flexibility training is key to keeping you on the road and in the gym.

Stretching and its merits can be confusing, but one thing is clear: cold muscles do not respond well to stretching. When a muscle is warm it is less likely to tear, so it is best to stretch after you have broken a sweat. This means warming up for physical activities doesn't necessarily involve stretching. Dynamic warmups are generally the way to go, where you loosen your joints through movement and warm up your cardiovascular system.

Whether you are warm or not, ballistic stretching is always a no-no. That means no bouncing when stretching, since bouncing is a great way to tear a muscle and you don't want to do that. What you want to do is lengthen the muscle fibers, which ultimately increases the range of motion of your joints and this helps keep injuries at bay.

Learn how to maximize your stretch.

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!

Source

Stretch Before or After Cardio?

FitSugar — Tue, 17 Feb 2009 12:00:00 -0800

Flexibility training is so often forgotten as an important element of any workout. You might be neglecting stretching because you're uncertain if you should stretch before or after cardio. Is it part of a warmup or a cooldown? While I am definitely an advocate for stretching, it is not the best way to warm up before going on a run or bike ride. Studies show that stretching won't prevent injuries, and if you stretch muscles before they're warmed up, you have a greater chance of tearing one. The best tactic is to warm up for cardio by doing a lighter version of it. So if you're going for a run, walk briskly or jog slowly for five minutes. Or try a dynamic warmup. After your workout, definitely take time to stretch. It will increase flexibility, which decreases your risk of injury. Hold each stretch for at least 30 seconds, don't bounce, and don't push yourself in a stretch to the point of feeling pain. If you want to know what some of my favorite post-workout stretches are then read more.

For hamstrings: Seated Straddle or Head to Knee
For hips: Frogger or Butterfly
For quads: Leaning Quad Stretch or Kneeling Quad Stretch Against a Wall
For calves: Calf and Shoulder Stretch Against the Wall or Standing Calf Stretch
For Shoulders: Tipover Tuck or Sleeping Shoulder Stretch

Ways to Prevent Shin Splints

FitSugar — Fri, 27 Mar 2009 10:00:00 -0700

Spring running often means increasing the intensity of your workouts, but this vigorous approach can lead to shin splints. Aside from following the 10 percent rule, here are a few things you can do to prevent that nagging lower leg pain.

Stretch your lower legs. Keep your calves, feet, and ankles flexible. Stretch them daily, even if you don't run that day.
Warm up with heel walks: Heel walks, which as the name suggests involve walking on just the heels, strengthen the shins and prepare the lower leg for running. I do this as part of my dynamic warmup.
Strengthen your lower legs: On non-running days, or after a run, you can strengthen your shin muscles with this simple dumbbell exercise. Doing weight training for the shin muscles before a run could tire them out and lead to the injury you're working to avoid.

Since most running injuries seem to occur when increasing weekly mileage, it is a good idea to be proactive and do what you can to prevent injuries. Take care of your shins and they will take care of you.

Source

Winterize Your Running: Warm Up Before Heading Out

FitSugar — Tue, 25 Nov 2008 10:00:00 -0800

In some places across the US, snow has fallen and temps are below the 30s. If you're still gung-ho about running outside, staying warm is a big concern. So before you head out the door, after you're all dressed, warm up inside for a few minutes. Don't do anything that will get you sweaty since that moisture will make you cold once you're outside. Just get your body temp to rise a little. Do some push-ups, jumping jacks, jog around your living room, or charge up and down the stairs. If you need some other ideas, check out this dynamic warmup that includes high-knee marching and heel walking. If you head outside and you're a little warm to begin with, your body will remain warm once it hits the cold air. Not only will you feel more like running, but warm muscles are less likely to tear.

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Healthy Recipe: Barley and Greens Salad With Citrus Parmesan Dressing

FitSugar — Tue, 23 Dec 2008 05:30:59 -0800

This hearty, colorful salad would be perfect for a holiday table or any time of year. Served warm or cold, the layers of flavors in this dynamic dish mean you don't get sick of eating it. The citrus parmesan vinaigrette is subtle yet delicious, and it could be made without the cheese to lighten it up. I also used less olive oil for the dressing than the recipe called for but a little more citrus juice. In my opinion, this recipe is a can't miss.

One of the things I love about this salad is its flexibility. The original recipe calls for farro, but I used pearled barley as my grain, and though the recipe includes yellow split peas, I left those out and added cherry tomatoes for a more holiday-looking plate. My tip: Serve the crumbled goat cheese in a separate passing bowl, so you can monitor how much you're putting on your salad. This is salad is a great option if you're traveling with your dish; just wait to add the mixed greens until you reach your location.

To see the recipe, read more.

Barley and Greens Salad With Citrus Parmesan Vinaigrette
Adapted from 101 Cookbooks

Ingredients

For Salad
6 cups cooked pearled barley
1 to 2 cups halved cherry tomatoes
1 1/2 cups peas, fresh if possible, boiled for 30 seconds in salted water and drained
4 handfuls of mixed salad greens
1 white onion, cut into 1/2-inch wide slices, tossed in a bit of olive, sprinkled with a bit of salt and pepper
1/4 cup goat cheese, crumbled
1/4 cup chopped chives
For Citrus Parmesan Vinaigrette
1 large orange (zest and juice)
1 chopped shallot
1/3 cup Parmesan cheese
1 tablespoon white wine vinegar
1/3 cup olive oil
Salt to taste

Directions

Combine barley, salt, and water in a large, heavy saucepan over medium heat (cover the barley with water by a couple inches). Cover and simmer, stirring occasionally, until the barley is tender, about 45 minutes. Remove from heat, drain any excess water, and set aside until ready to use.
As the barley is cooking, preheat oven to 350 degrees. Slice onion and toss with olive oil, salt, and pepper on a baking sheet. Roast onions for about 35 minutes or until browned (toss once midway).
Boil water for peas. If using frozen peas, follow directions on bag, drain water and set aside until ready to use.
Chop all other vegetables and herbs, and make your dressing by whisking together all ingredients for the vinaigrette.
In a large bowl toss the barley and peas with the Citrus Parmesan Vinaigrette. Toss until well coated.

Add the roasted white onions, halved cherry tomatoes, and salad greens and give the salad another (more gentle) toss, so as not to bruise the greens.
Serve in the big bowl or on a large platter topped with the spring onions, goat cheese, and chives.

Serves 8-10.

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