Make Exercise Easier With This Quick Tip
If I told my 16-year-old self that I was going to be able to run for miles, enjoy long bike rides and feel confident going to the gym at 62, my 16-year-old self would have said no way! And, if I told my 16-year-old self that I would be teaching others to change their bodies, become physiologically younger and feel young and physically fit, my 16-year-old self would have laughed herself crazy.
When I was young I was ALWAYS the last picked for a sport. I COULDN’T run around the block without feeling like I was going to die! I was also THE SLOWEST bike rider because I got tired so quickly.
THE AHA MOMENT!
In my early twenties I got tired of being tired and feeling blah! I got frustrated with the fact that I was not comfortable going to the gym. So, I started studying exercise science and learned some things that changed my life.
I learned simple changes that made exercise easier, more effective and certainly more fun.
Now, I want to share one of those tips with you. It’s free, easy, and because it helps you train harder and activate weak muscles, your workouts will be more effective whether your goal is strength building or fat burning.
How do you fire up your muscles, lungs and heart? Warm up.
Why Am I So Out of Breath? The Workout Just Started!
First, I want to tell you that this will add 5 minutes to your workouts but the results will be AMAZING.
The WHY: Without a warmup your muscles just aren’t ready for the demands of your workout. Your heart and lungs aren’t ready either. The obvious effect is that you feel tired immediately and the workout seems difficult.
Have you ever gone out for a run and felt tired almost immediately and quickly slowed down, stopped, felt out of breath or experienced aches and pains? If so, you’re not alone. Millions of Americans are feeling out of shape because they just didn’t allow their bodies to get adjusted to the workout. Going out for a run, bike ride or brisk walk without warming up is like placing a cake in the oven without preheating and wondering why it isn’t cooking properly.
Here is what Mayo Clinic says about warming up:
Don’t Hold a Stretch, Get Moving
An easy way to warm up is to perform the activity that you are preparing for, but at a slower pace. For example, if you are going for a run, start with a slow walk and gradually increase the pace until you are slowly jogging.
Once you’ve jogged for a few minutes then you can start going faster. Brisk walks and bike rides benefit from starting slow as well.
If you are preparing to play a sport, start by performing active movements with the larger muscles of your lower body. This can mean walking in various directions, walking leg lifts and low-impact jumping jacks.
Then move your upper body to mimic the sport and you will perform better. A warm-up should last between 3 and 10 minutes. As we age, we can benefit from a slightly longer warm up.
Save Static Stretching For Your Cooldown
Static stretching is best done after an active warm-up or after your workout. And remember, it’s best for your heart and lungs to cool down by walking so that your heart rate and blood pressure can return to a resting state in a safe and gradual manner.
So, take that extra five minutes and warm up to maximize your workout.