Aruna's Blog

Therapeutic Medical Massage

Is Warm Up Essential before workouts?

Rebecca Heck here from Impact Fitness. Let’s discuss why the warm up before workouts are essential.

warm up pictureFirst let me say I see a lot of people skimping on pre-workout warm ups. 

They just want to get to the heart of their sweat feast. I get it , however the body requires these warm ups to really be prepared for the lifting and training you’re about to do.

Why????? Well you literally need to warm your body up and get your heart rate up to be in a proper state before that workout and to help avoid injury and put the body in a proper state before that heart pumping session.

Your warm up is just as important as the sweat feast that follows. So here’s a good example. Let’s break this down…..

  1. choose a cardio activity- treadmill,bike,elliptical,stair-master, jump-rope, walk/jog/run,dance .Anything to get your cardio on and get moving for at least 10 minutes. 
  2. Start out slow and check your starting/resting hear rate . It should be between 60-100 beats per minute (BPM)Well trained athletes can be between 40-60BPM.
  3. Hit your fat burning range of 60%-70% . You’ll find that range by first finding your max heart rate (HR)by subtracting your age from 220 then do the math for your 60%-70% *Example for a 45 year old *220-45=175 max HR
  4. 75x.6=105(60%) 175x.7=122.5(70%) do your math with your age ,find your range!
  5. Within the first few minutes keep the speed 2.5-3.5
  6. Check your HR .Then when ready around minutes 3-5 increase the speed 3.0-4.0
  7. Check HR and increase speed if needed.
  8. This will insure your body is ready to hit the workout your about to do. If you’re looking for a challenging workout that brings results contact me with your personal goals and I will construct workouts around the fitness level you want . As a certified personal trainer- certified IIN Heath coach and award winning Fitness Universe competitor I can help you get the results your looking for!
  9. Now what to do in order to keep those muscles from tightening up between workouts.

For that I advise stretching and targeted sports massage therapy from a professional medical massage therapist. Aruna is an amazing medical massage therapist (www.Therapeuticmedicalmassage.com). She will keep you feeling great and recovered before, after and between workouts so you’ll be ready to hit those workouts with all you’ve got every time .

Set goals and surpass them with workouts by Rebecca +

Rebecca’s Healthy Fitness
www.Rebeccashealthyfitness.com
Phone: 513-708-5936
Certified Personal Trainer