Setting A Strong Foundation Part 2

This was originally published in Magnolia Magazine


We will now start discussing the elements of the actual exercise program. Although nutrition is definitely a key element for fat loss, it alone will not create fitness. True fitness is what enables one to radiate vitality, function better in every aspect of life, minimize pain and maximize well being. To achieve this level of fitness, exercise is the IT factor!




Warm-up and Cool-down



Unfortunately, folks are often in such a rush that they neglect performing a proper warm-up and/or cool-down.


From a cardiovascular and musculoskeletal perspective it’s important to allow the body to move into and out of exercise gradually.


Here are some benefits of a proper warm-up:


• The blood is gradually “shunted” from the core of the body to the extremities, more safely preparing the body for exercise. This directs more blood flow to the exercising muscles, providing them with nourishment and helping to remove waste products.


• Heart rate, blood pressure and oxygen consumption are gradually increased.


• Lessening of premature onset of blood lactic acid accumulation (helping reduce the burning sensation in the muscles).


• Warm-up helps reduce fatigue during higher level aerobic exercise.


• Increased elasticity of the active muscles.


• Gradual increase in heat in the active muscle groups (reducing the likelihood of muscle injury)


• The nervous system is primed to help recruit more motor units within the muscles, enhancing exercise performance.


• Prepares muscles for pre-exercise stretching.


• Provides early awareness of potential musculoskeletal or metabolic problems that may increase at higher intensities. This can help one avoid a potentially dangerous health situation.


• Mental preparation for exercise.


Length: Warm-ups are generally recommended for at least 3-5 minutes. However the duration should be adjusted depending on the level and intensity of the primary conditioning activity as well as the person’s fitness level.



General and Specific Warm-ups:



A general warm-up is one that is non-specific to the activity at hand. Examples are riding a stationary bike or walking on a treadmill before performing resistance training.


A specific warm-up would resemble the primary exercise activity. For example, bodyweight squats before leg presses, push-ups before bench presses, or walking to prepare for running.


When performing resistance training, I highly recommend continuing the warm-up process by doing at least one warm-up set of about 15 or so repetitions of each resistance exercise before moving on to heavier loads.


With my personal training clients I incorporate “Three dimensional warm-ups”. These utilize primary functional movement patterns, giving many benefits of both general and specific warm-ups. They also enhance their overall movement efficiency, making one less vulnerable to injury both during exercise and daily life.



Cool Down


The Cool-down is extremely important on so many levels.


• Gradually decreases the heart rate and overall metabolism.


• Reversal of the blood shunt, helping to prevent post exercise venous blood pooling and too rapid a drop in blood pressure. This reduces the likelihood of lightheadedness or fainting.


• Reduction in incidence of post exercise muscle spasms or cramping.


• Reduction in the concentration of exercise hormones, thereby lowering the probability of post-exercise disturbance in cardiac rhythm.


For Cool-downs, low level activity, similar to that of the conditioning exercise is recommended.


The length should be proportional to the intensity and length of the primary conditioning phase. A 30-40 minute conditioning phase at moderately high intensity should warrant a 5-10 minute cool-down. Stretching is also recommended after the cool-down focusing on the muscle groups most utilized in the conditioning activity.