For those of you who have been around a while you know our warm ups used to be... Well, they were more like little workouts. Not that this is the worst thing. Elevating your heart rate is a very important component of a warm up. The problem is we didn't properly mobilize and activation our joints and muscles first.
Well now we do a much better warm up in class. :-)
The problem is people come to the circle at the beginning of class ice cold. Too often I see members depending solely on the class warm up to get them prepped. This is insufficient. When you get to your pt or class you should be loosey goosey with your major joints and muscles activated along with a light sweat.
We are big believers in a dynamic warm up... You warm a joint or muscle up by moving it. Our very own Emile "Chesty" Connaught has done a great video below outlining our pre warm up. You can see how easy and simple it all is. If you need help with any of this please ask your coach.
A few pitfalls of the Pre Warm Up....
Static stretching. This is better suited to your post workout routine. Don't believe me?
Here is an article from a very reputable academic journal discussing the whens and whys of dynamic vs static stretching. (this entire line is a link to the article)
"THE IMMEDIATE EFFECTS OF STATIC STRETCHING ON MUSCULAR PERFORMANCE ARE DIFFERENT FROM THE LONG-TERM EFFECTS. STATIC STRETCHING DOES NOT HAVE IMMEDIATE BENEFITS TO MUSCULAR PERFORMANCE OR MUSCULAR INJURY RATE. THE TRAINING BENEFITS OF STRETCHING, HOWEVER, ARE IMPROVEMENTS IN BOTH FLEXIBILITY AND MUSCULAR PERFORMANCE. STRENGTH COACHES SHOULD PRESCRIBE STRETCHING IN THE COOL DOWN AFTER VIGOROUS TRAINING AND ACTIVE WARM-UP ROUTINES RATHER THAN STATIC STRETCHING BEFORE VIGOROUS."
The social aspect of our community is a big part of who we are. I absolutely love to see people becoming friends with other clients and bonding over their workouts and time spent together. Chitter chatter, goofing off and laughing all go along with this. However, too often I see people get here with ample time to pre warm up and they just stand off to the side or chit chat. My request of you folk is grab your friend you are speaking with and row/bike/run together. Lunge out or roll together while you chat.
Okey Dokey! Hopefully I will start to see more beads of sweat on people's foreheads during the circle question. :-)