Wednesday, 5 July 2017

Wellness Wednesday with My Fit Coach Kim Holmes

The New Warm Up Rules

By Kim Holmes, Personal Trainer and owner of My Fit Coach

I still remember lacing up my shoes as a teenager before a run. Touching my toes, bending and twisting myself into my usual stretch routine. Stretch the hamstrings, glutes etc etc so you don’t get injured and can run faster right?

Well not really.

I did this for years and even used to teach it in my early days as a Personal Trainer. You may have been given the same advice over the years too. Now we have new information that changes the “stretching game” in a big way.  Gone are the days of static stretching pre-workout and IN are the days of  dynamic stretching.

So What’s the difference between static and dynamic stretching?

Static Stretching- This involves holding the stretch position for a short period of time (typically 30-60 seconds)

Example- the standard “throw your leg over the fence” hamstring stretch.  

Dynamic Stretching involves several movements that prep the body for the workout they are about to perform. The movements are designed to take a muscle through its full range of motion to increase mobility and performance. Several repetitions of the movement are performed to increase the range of motion at a joint with each rep.

Example: leg swings (see video below)

Why is dynamic stretching better before a workout??

Dynamic Stretching is a superior choice pre-workout for a number of reasons. Here are a few of the benefits:

-increases mobility so you can activate the muscles you are trying to engage

-It preps the body for the specific movements it is about to perform

-decreases risk of injury

-raises your body’s core temperature and brings blood flow to the muscles in use

Can I still do my static stretching?

There are still benefits to static stretching however NOT before a workout. David Behm, a leading stretching expert from Memorial University in Newfoundland has performed extensive studies on the topic. The studies conclude that static stretching doesn’t help your workout and could also make you weaker and lead to injury.

At this stage in the game, gentle static stretching is still recommended post workout to increase overall flexibility.

So you may be asking “What does a dynamic warmup look like? When do I need to do this?”

This video shows a quick warmup that can be done before any strength or cardio workout. It can also be beneficial before playing any sport to minimize your risk of injury.

As a Personal Trainer, I use this type of warm up with all my clients and in my own workouts too. Try adding the warm up video above to your own workout regime to maximize your own results today.

You can also check out a few more cool ways to warm up in my FREE 5 Days to Fit Jumpstart Program. In this program, you’ll receive 4 home workout videos (30 minutes or less) that include dynamic warm ups and cool downs too. You’ll also receive a 5 day meal plan to help fuel your workouts, keep you energized and promote fat loss. Grab your FREEBIE here today

Let’s connect!

Kim Holmes is a Personal Trainer and the Owner of My Fit Coach. She helps busy Moms take care of their bodies (and minds too) through Online Fitness and Nutrition Programs. As a Mom of two young sons, she understands that you don’t have hours to spend at the gym. Her Online Programs are efficient, fun and most importantly, they make fitness fit into your REAL life.

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

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