I’m sitting here in my new favorite coffee shop called Sydney Grind down in Etobicoke, Ontario.
First, I want to say thanks to those that sent well wishes along my way. I’m fully recovered and back on track.
Second, I want to talk about one of the most important aspects of your workout: Your warm up.
When most people think about warming up they usually draw up images of girls in spandex in leg warmers and sweat bands doing various stretches that expose their nether regions.
They think of jumping on the treadmill for 5 minutes, getting a good sweat in and then gettin into their workouts.
Well, that was the OLD way of doing things and things have changed a lot since then.
When it comes to your warm up, I want you to realize two things:
1. If you don’t make time to PROPERLY warm up your body you make time for INJURY.
(yes, I used capitals because it’s THAT important)
2. Your warm up should help warm up your body (duh!) but it should also act as a tool to increase performance in the gym and heal old injuries.
I don’t need you to be Stretch Armstrong but I do believe it it is in every persons right to walk through life without pain and be able to do physical activities when he/she so pleases.
It reminds me of this hike I did in Arizona the other week.
At the conference, they had an optional hike at 6am in the morning and, me being one for experiences, I took the option.
So, 6am comes and we hike the damn mountain. It wasn’t easy and about 1/4 of the way up I started to lose breath and wonder wtf I was getting myself into.
But we made it and I’m glad.
Then on the way back my friends (if you would call them that :P) challenged me to run back to the hotel with them.
A full half an hour run … and I HATE running.
But, because it was an experience, I rolled my eyes back, sucked it up and joined them.
It was harder than the damn hike I tell you, but I made it.
Why am I telling you all of this?
Well, I used to deal with massive low back pain that would make getting up from a chair a painful ordeal.
But through the use of this PERFECT warm up routine that I’m about to show you I have built up my body to be able to do these things at a moments notice. All at the ripe ole age of 39 years old (in November).
And this is completely accessible to you too, if you start treating your body the right way.
Choosing to warm up the right way is like compound interest in a way. Every time you do a warm up you’re making small investments back into your body.
Choosing not to warm up (or to use the old school ways mentioned before) is the opposite…
It’s like telling yourself that you like be in pain and injured for the rest of your life.
So, with that being said, I hope I’ve convinced you to take the time to do your warm up properly.
It takes about 10 minutes of your time but those minutes compound and improve you every day.
So, how does one warm up the RIGHT way before their workouts?
Well, I’m about to show you…
Here’s my The Alpha Body Ageless Mobility System™.
Print this out and use it as a template for your next workout and feel the difference that a good warm up does to your body.
The Alpha Body Ageless Mobility System™
#1 – Self Massage with a Foam Roller or Lacrosse Ball (3-5 MINUTES)
Self massage should be used to work on any tight areas of your body prior to your workouts.
I treat them like “metal detectors” in a way as I find the places of extreme sensitivity. When I find them I stop, stay and breathe on them until the pain goes away.
Here are a couple of areas to treat depending on your body:
Tight low back – Roll out your glutes and hips.
Tight shoulders – Roll out your lats, behind your shoulders and your chest
Tight knees – Roll out your quads, adductors and calves.
#2 – Dynamic Stretches (3-5 MINUTES)
You should be stretching your muscles with reps instead of time. Each rep you do you would try and get deeper into it.
The stretches you would do would depend on the muscle your working in the workout.
You can find a ton of dynamic stretching examples on the interwebs. I’ll attach one to this blog in the near future.
#3 – Activation (2 MINUTES)
You must activate your muscles on mental level before using them out there in the field.
I use two activation exercises in particular:
1) Glute bridges with a hard squeeze of my glutes
2) Planks and side planks with a hard brace of my core and squeeze of my glutes.
And that my friends is a simple, yet perfect way, to warm up your body prior to working out.
Remember, If you choose to make time for your warm up and you make time for a body that can move and perform the way you want at almost any age.
If you choose NOT to make time for your warm up then your choosing a lifetime of pain and sure injury.
I don’t know about your but I’d choose the former than the latter.
I know you’ll make the right choice before your next workout.
Have a great week!