There was once a time when we would stretch, possibly complete some warm up prior to strength and resistance training (lifting weights or machines) and then jump into our workout. Well with most of us, our jobs have become sedentary; which in turn increases not only your chance of sustaining an injury but tension/weakness in specific muscle groups. I know-I know you only have 1 hour when you go to the gym to workout; well let's work on making the best of that hour!
We start with some foam rolling to working on those stubborn muscles that just will not seem to allow you to fully complete an exercise; namely your hip flexors (sitting for long periods of the day) lats (sitting at a computer for long periods of the day typing.) From there your start a small dynamic warm-up, I normally have participants start with Jumping Jacks for 1 minute, Knee-Elbow rotations for 1 minute, Mountain Climbers for 1 minute (working all three planes of motion) and a very light jog. If needed from there you should stretch lightly, especially the hip flexors and lats. Now you are ready to begin, you should notice when completing exercises that your range of motion should increase slightly and your posture when completing the exercises comes with ease as opposed to your old routine.
Your actual workout should include: Twice as much work for the upper back, than the shoulders or chest, twice as much for the glutes and hamstrings as the quadriceps and twice as much work for the abs and obliques as the erectors (lower back.)
From there a light cool down is order, stretch the muscles worked as well as your hip flexors and lats and you are done!
With this "NEW" holistic approach not only will you feel better but you will still attain your goals of fat loss/toning of your physique!
Check us out on Facebook: Xtreme Fitness Boot Camp Florida!
