HAHPN - July 2010 #1

•Heat
•Part II of "Rev Up Your Warm Up - (because it bores me!)"

Heat
It's hot! Just wanted to put that out there.

"Rev Up Your Warm-up - (because it bores me!)" Part II
Alright! Part I was sent back in early June. Now, it’s July. So, have you been to a baseball game and arrived early enough to see the players warm up while you eat your peanuts and people watch? In fact, baseball is not the best analogous sport for dynamic stretching as it pertains to performance (but hey, it’s summer and baseball is the sport of the season right now.) Football, on the other hand, is a great way to experience how a good warm can affect performance (Note: training camps starting soon)…Now, let’s go to yourself:

Whether you play basketball, football, hockey, or soccer recreationally or participate in triathlons, duathlons, walks, or long runs, a dynamic warm-up should be a ritual (just slightly above a routine). It should be set and ordered and varied depending on the activity you are doing, your fitness level, and current functional level. How do I know that I am dynamically warming up? Pay attention to your sweat. Have you ever perspired when holding a stretch for 30 seconds? No! Maybe you have because it was a hot day like today. Breaking a minor sweat before fully exerting yourself is fine.

If you attend any gym, all you need is approximately 15 minutes for this type of warm up. These famed 15 minutes can but are not limited to including the following: two to three minutes of jogging, biking, running, rowing, jump roping… (basically, the cardio machines)... followed by approximately 10 minutes of dynamic warm ups.

Oh my gosh, Derek, what are some of these dynamic warm-up exercises?! I will give you some of the more common names:

• Knee tucks
• Butt-kickers
• Skipping
• Leg swings in standing
• Arm circles
• Arm hugs
• Arm swings

That’s it for now! Hope you enjoyed these two parts. As for demonstrating the warm-up exercises, I will actively work on a Youtube channel.

In bodies moving,
Derek

www.teempt.com

Facebook: TEEM Performance Training
Twitter: @TEEMPTraining