Fall River why your cardio warm up is dangerous and uneffective.

Hey, this is Bobby from One More Rep Fitness in Fall River. I wanted to go over how to do a proper warm up and how the traditional warm up on the bike or treadmill is awful in most cases.

You see warm ups are so important. A warm up should strecth your muscles and raise your core tempeture to get you ready for your rigourous workout. Do you think going at a moderate pace on a bike or treadmill for 5-10 minutes, does either of those things. Now, if your in really bad shape it might raise your core temperture but no way, it can stretch your muscles. Not only is this way ineffective and boring it's also dangerous, because if you attempt a tough exercise with cold muscles. You are asking for an injury. I'm going go over two warm ups I recommend for my clients and you.

Dynamic warm up

This is great for athletes because your moving your body in all different directions. It also good if your doing more of metabolic workout compared to strength workout. This consist of different moving drills to get your heat pumping and stretch all the major muscles. I find this one the funnest out of the two. To perform this warm up you'll want two cones and place them 20-30 ft away from each other. Your going start at one cone and do a drill to the next cone. Then jog back. Here' is what it might look like.

jog

high knees

heels to butt

shuffles

shuffles other side

karokke's

karokkes other side

high skips

bear crawls

sumo squats and pivot

Body weight warm up

The next one is a little shorter, its great for if your just doing a strength routine. It's a little less excting but just as effective. It consist of 5-8 body weight exercise circuit done once or twice to pre-stretch your muscle and also raise core temperture. This is what one might look like. The reps low, we're just trying get warm, not trying to work very hard right now.

alt lunges 5 on each side

push ups 8

jump squats or prison squats 5

side lunges 5 on each side

moutnain climbers 5 on each leg

burpies 8 reps

rest 30 sec repeat one more time if needed

Alright, those are the two warm ups I want you to try. Pick one and tell me how it goes. Not only will you have a safer workout but your probally be able to work harder as well.

Train hard and look great.

Bobby Collins

Fall River Personal Trainer

www.onemorerepfitness.net

Pro fitness and MMA

Fall River let's eat like cavemen again!!!

It seems as if everyone is worried about the growing obesity problem we have in this country. Every one seems to be pointing fingers. Some say lack of exercise, other says our portions are to big. But, if you look what we have allowed people to put in our food. It's pretty disturbing.

Although, more activity could definitely help us stay more healthy. The lack of fruits and vegetables could be the culprit. Fruit and vegetables give you plenty of vitamins and minerals that our body needs to run smoothly. The fiber in thees help manage our weight better because it stabilizes our blood sugar.

On the other hand, how we treat the animals we eat for the sake of profit. Our meats are fed cheap food and given growth hormones. Not to mention the conditions these animals live in. Tight quarters, where they are sick for most of there lives. How can our our society expect us to be lean, when we consume toxic food.

But, hands down the worst of it is process junk we consume. Some of this process food we even call healthy. This stuff includes package food, drinks, frozen meals, artificial sweeteners and chemically made fat. This put a huge strain on our liver to get rid of it. This also forces our body to store more fat, because toxins our stored in fat to keep away from vital organs. These toxic products can be the cause of obesity, but also can linked to several diseases as well.

Now there are a few things we can do to stay lean and healthy. Instead having process junk with meals and snacks. Replace them with fresh fruit and vegetables. Consume organic free range meat that are healthy not sick. Avoid food in packages and products with lots of ingredient's or names you cant read. If you just follow these three tips. I'm positive you'll have no problem reaching your fitness goal.

Bobby Collins
www.onemorerepfitness.net