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