The Warm-Up & Its Importance

 

The warm-up is probably the most neglected portion of a workout.  Many times we think that if we just ride a bike for 5 minutes, run a lap, or row 400m we are warm enough to take on the toughest of workouts.  We rationalize our lazy warm-ups with such statements as “I want to save my energy for the workout” or “I will get warm during the workout.”  But such statements are a detriment to true fitness and progress in performance.

As a trainer and coach, it is my job to make sure that my athletes are prepared to take on the tasks ahead by providing a warm-up that is specific to the workout to come.  I want to ensure proper movement patterns and I can only do that by making sure that the muscles and body parts to be used are ready to perform at their optimal potential.  Putting my athlete’s and clients through a thorough warm-up also gives me the opportunity to find any deficiencies or compensations that I may need to pay attention to for the day. 

Our bodies are made in specific ways in order to produce specific movements.  We are designed to move forward and back (sagittal plane), side-to-side (frontal plane), and twist (transverse plane).  Due to the fact that we are human our bodies crave movement, just like we crave food.  Daily we should walk, run, push, press, pull, squat, jump, crawl, lunge, throw, and twist.  Do we need to do these things at high intensity?  Not always, but we should make it a point to execute these movements daily.  That’s why warm-ups are so important.  We can use our warm-ups to give our bodies what they innately desire all the while prepping for the intense workout to come, whether you’re getting ready for an intense MetCon, a long bike ride, or leisure golf game.     

Below is a list of movements that may assist you in developing an effective warm-up:

·         Raise your heart rate- run 400-800m, jump rope for 3 minutes, row 500m

·         Push/press- push-ups, shoulder presses, handstands

·         Pull- pull-ups, chin-ups, 1 arm dumbbell row, light deadlifts

·         Squat- air squat, 1 legged squat, light weight squat

·         Jump- box jump, broad jump, jump rope, lateral jumps

·         Crawl- bear crawl, inch worms, spiderman crawl

·         Lunge- walking lunges, side lunges, step-ups

·         Throw- medicine ball/sandbag throw (overhead, chest, scoop, side throw)

·         Twist- karaoke, lunge plus a twist, standing windmills

Here are some videos of some of the suggestions:

Bear Crawl:

1 Legged Squat: 

Karaoke:

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Comfortable Won't Make You Better

Confession:  I have horrible flexibility, and my balance is highly questionable.  If anyone would like a good laugh just ask me to balance on my left leg.  Inevitably I will fall over.

I have wanted to try yoga for the last couple of weeks, but I could never bring myself to do it.  I found excuses as to why I couldn't make a class; "my schedule wouldn't allow for it", "I am tired", or the best one "no one wants to try it with me."  Every single excuse I came up with was complete BS!

Truth be told, I know how bad my flexibility and balance is and I didn't want to expose it to the world.  Yes, you heard me.  I am a bit self-conscious about my flexibility and balance.  When I woke-up this morning I wrestled with the thought for about an hour, but finally I decided to put my ego and pride aside and step outside of my comfort zone.

I marched right into Evolution Yoga to try a class.  The instructor was very nice.  She asked if I had ever done yoga before.  I smiled really big (trying not to laugh) and said, "once."  She politely handed me a mat and told me to find a spot.

Not wanting to stick out like a sore thumb, I walked into the classroom like a champ.  I had no idea that the class that I walked in on was not only hot yoga, but it was advanced.  I found a spot, rolled out my mat, and said a silent prayer that I wouldn't fall on my face.

The good news, I didn't fall on my face.  The bad news, I suck at yoga.

How is it that I can back squat 200 pounds, deadlift 300 pounds, do a ton of pull-ups and push-ups yet, I can't hold a silly Tree Pose to save my life?  Seriously, I couldn't balance on one foot and put my arms over my head for 10 seconds!  10 freakin' seconds!  WTF?  Of course, the girl next to me was the beast of the Yogis and was standing on her head, meanwhile I'm struggling to hold a Warrior One.  If I wasn't so nice I would have kicked her over.  I was so frustrated!

As the class came to a close, I made a decision to commit to yoga for a month.  Honestly, I was a bit disappointed in myself.  I pride myself in being physically fit and strong.  My life's work is helping others improve their health and fitness.  But how can I ask others to improve themselves if I don't make an earnest effort to do the same for myself?  With that being said, my yoga journey begins.

Success is not obtained by staying within your comfort zones.  Goals cannot be met if you continually do the same things.  If you want to be a better person and improve in some place in your life, easy will not get you there.  As Tony Robbins said, "don't wish things were easy, wish you were better.  Don't just wish, but do something about it."

Today's yoga experience might have been humbling and a slight bit embarrassing for me, but I guarantee that in a month I will be holding a Tree Pose like a BOSS!  And with my mindset and fortitude, I might even be going for a headstand before long.

Is there something that you have been shying away from because it's difficult for you?  Maybe you want to try a new sport, or get stronger, lose weight but are hesitant to take the first step.  I challenge you to step outside of your comfort zone and go for it.  You will never know the outcome unless you try.

Empower * Inspire * Encourage

    

April's M.A.D. MissFit

MissFit’s that are M.A.D. (Making A Difference)

Susan Upadhyay, 43 years old, York, PA

Sport: Roller Derby

 

Photo courtesy Juan P. Paden

Susan Upadhyay is a nurse by day, and a bad ass by night.  The mild mannered mother of two recently became a member of the Cherries which is part of the Black Rose Rollers club.  For those of you who don’t know, the sport of Roller Derby is no joke.  The sport calls for stamina, coordination, power, and speed.  Roller derby is strategic like chess but implements the violence similar to football.  The game is hard- nosed and gritty, which is why it’s so fun to watch.

To make the team, Susan had to take part in the “fresh meat” try-out process which is extremely difficult and is highly competitive.  She was ecstatic to find out that she made the team.  She started as a blocker, but now primarily plays the position of Jammer.  Outside of childbirth and her successful nursing career, Susan takes great pride in making the Cherries and calls it one of her great accomplishments.  

I sat down with Susan to learn about the sport of Roller Derby, ask her some questions about her love of the sport, and find out just what makes her a MissFit.

What is your athletic background?

Susan:  My athletic background is non-existent.  I was not allowed to participate in sports as a child, but I went roller skating a lot.  My Mom had me on skates by the time I could walk.  I wish I could have played sports, but it didn’t work out that way.  

How did you find the sport of Roller Derby? 

Susan:  A good friend of mine encouraged me to give it a try.  She knew that I love to skate and thought I could make the team.  I was a bit discouraged at first because I couldn’t imagine playing roller derby, but I finally decided to give it a whirl.  Turns out I love it!  I remember watching roller derbies on T.V. in the ‘70’s, and I would have never thought I would be part of such a fun and exciting sport.

Why did you choose Roller Derby and not something more conventional, like running marathons or triathlons?  

Susan:  It’s simple.  I don’t like running.  If I can put wheels on something and skate I will do it.  That is why roller derby is perfect for me.  I wish I would have found it sooner.  There’s nothing like it.  I am always learning something and it makes me feel good about myself.  

Photo courtesy of Juan P. Paden

 What do you do to train?

Susan:  During the season, there is practice throughout the week.  I also join my teammates, as much as I can, for CrossFit training at CrossFit Hanover.  The sport is physically demanding so we take our strength and conditioning seriously.  

What is your motivation?

Susan:  For one, it is a huge therapeutic stress relief.  For some reason, the physical aspect allows me to unwind.  I love it.  I have felt my self-esteem rise and in turn I see myself getting better.  It’s like a cycle and it is very motivating.  

What advice can you give to women out there that are hesitant to try something new or unconventional?

Susan:  It is never too late to pursue a dream or a passion.  Pick something you want to try and try it!  Mindset is important as well.  It all starts with the thought of doing something.  If you really want it, trust me, you will make it happen.  Anything is possible.  You just have to try.  

Why are you MissFit?

Susan:  I like to test my limits, both mentally and physically.  I have always been very active, and roller derby allows me to express that side of myself.  I have always been driven to be the best that I can be, and roller derby is a perfect challenge for me.  Also, I am a misfit in the true definition of the word.  In the world of Roller Derby, because I am the oldest woman on the team, and I am normally quiet. Being the oldest woman on the team actually was the most intimidating thing when I first started. Now, I kind of like the fact that no one would guess that I participate in such a physical sport.  I think people underestimate me, but I’m tough. 

Susan never knew what she was capable of doing until she gave it a try.  By trying something new, she has reignited her life with energy and passion.  Susan takes great pride in being a part of the Cherries, and is determined to participate in roller derby for as long as she can.  

Thank you, Susan for being such a great inspiration.  You challenged yourself to try something new, and in the process found something that you love and cherish.  You are truly a MissFit.

If you would like to learn more about the sport of Roller Derby you can visit: www.wftda.com 
If you live in or around central Pennsylvania and would like to find out more about the Black Rose Rollers you can visit www.blackroserollers.com.

Photo courtesy of Juan P. Paden

Are you or someone you know a MissFit?  Share your story.  E-mail Info@themissfitmovement.com