Category: Motivation

Why Warm-up before Working Out?

Last week we discussed what benefits are associated with physical activity in general. This lets dive into what you should do beforehand to prepare for a workout routine. One of the most important things you can do to get the most out of your workout is to participate in a warm-up before you begin. Most of us, including myself, want to get in the gym, get the workout in, and get out as quickly as possible. Although it may lengthen the time you are in the gym by 10 minutes or so, there are benefits to warming up beforehand.

 Benefits of a Warm-Up

  • Improved performance
  • reduction in the chance of injury
  • increased range of motion during exercise

So what happens when I warm-up?

Most individuals have heard of the saying “let’s get the blood flowing”, and there is some truth to that typical saying used by most sports coaches. Think of a meal you are about to prepare and you need to boil some water. You light the stove and wait as the water starts to heat up and begins to boil. If you were were to put your meal of choice in the water before it had started boiling it may not be ready to receive it, but if you wait until the water is boiling and at the correct temperature your home cooked meal turns out to be great! Warming up is, in a way, like heating up the muscles and preparing them for the workout they are about to perform which allows us to be able to perform the absolute best we can in any given workout. We all want the best results we can possibly achieve in every workout and warming up beforehand is a great way to start. Next time you are about to workout and are away from your trainer, think about warming up beforehand.

 

 

Information from:

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). EFFECTS OF WARMING-UP ON PHYSICAL PERFORMANCE: A SYSTEMATIC REVIEW WITH META-ANALYSIS. Journal of Strength and Conditioning Research, 24(1), 140-8. doi:http

Motivation Starts by YOU Making a Move

By: Chasady Minnifield

There’s always something stopping us from wanting to workout at least 2-3 times a week. Whether it’s trying to find the time in our schedule or going to get a Big Mac from McDonald’s instead. There are several ways to help motivate YOU to work out every week. For example, find something that YOU like. Whether it be the new yoga class added to the group exercise schedule or being able to fit into that new swimsuit you just bought for spring break. There are several machines in the Wellness Center that can work each body part. Find a machine that YOU like and enjoy. Whether it’s the new machine that will help you lose weight or help YOU reach YOUR ideal weight. It all starts with consistency. Once YOU find something that YOU like YOU will be committed. Do not worry about what other people think about you at the gym because most of the time they are too focused on their own goals. Focus on the outcomes as if YOU have already reached your goal. But in order to reach your goals YOU have to plan. Plan a day in your schedule that you have the freest time to attend the gym and stick to it. Plan at least two days out of the week that YOU plan on working out and then you will most likely stay committed. In order to stick to something, there has to be a variety of things that YOU like. Don’t go to that new yoga class because your friend wants you to go. Go because YOU want to go. Physical activity is only enjoyable when YOU feel good or enjoy it, not your friend. So let’s start this semester off right by adding in YOUR schedule the day and time that you are going to attend the gym every week. Reward yourself once you realize that those pants that you have been waiting to get into starts to feel a little loose. Working out can change the way YOU look and feel. Find a routine or schedule that will help motivate YOU to continue to work out each week.