Warming Up Before Exercise
What are warm-ups?
Warm-ups are exercises that help prepare the body and mind for strenuous activities. They are an exercise that helps increase the body's core temperature, making the muscles loose, pliable, and supple. As an added benefit, it increases both heart and respiratory rate to increase blood flow, which delivers oxygen and nutrients to the muscles prepped for exercise faster.
What are stretches?
Stretching releases tension from muscles, joints, ligaments, and tendons. Stretching is typically done in conjunction with training or a yoga-style workout. There are five common types of stretching. Usually, you would see either static or dynamic stretching. However, the following three types are available and are less popular than the first two already listed. Ballistic stretching (using momentum to go past the normal range of motion), passive stretching (remaining still), and PNF, or Proprioceptive Neuromuscular Facilitation (used to find the maximum range of the movement through contraction and relaxation of the muscle)
When should we do them?
Ideally, if you want to warm up your body for a workout or strenuous activity, it should be done before. However, stretching should be done after the exercise, when your body is still warm, as you are trying to release the tension and let the muscles relax. Performing stretches before the activity could weaken the muscle and cause further issues down the road. With that said, always consult a physician or someone very qualified before starting any of these activities to ensure you are safe and understand what you are doing.
Why should we do them?
It would be best if you warmed up to get the most out of the muscles before actually training so that the body is not only ready but can perform at the highest possible level and hopefully mitigate any injuries. The same goes for the stretching at the end of the workout. You can get away without stretching or warming up, but you will put yourself at a disadvantage and potentially have a higher chance of injury.
Upcoming Events
February 18, 2022, 6:30 pm – Tabata & Total Ab Workout Mashup
This 1.5-hour workout consists of both Tabata and Total Ab Workout (approximately 45 minutes of each back to back).
TABATA: This workout is 45 seconds of exercise with 15 seconds of rest (This workout may include weights which I will provide) The workout is for "all" fitness levels. I will guide you and show all modifications to ensure you have a safe and effective workout.
TOTAL AB WORKOUT: This is for all fitness levels! The class will kick off at 7:15 pm and we will work on the core, obliques, upper and lower abdominal. This will be a great 30/40 minute workout. Come challenge yourself and start working on your summer body!!
$10 for 1 class or $15 to attend both. Learn more and pay at: https://fb.me/e/4r0lKPdHC
February 19, 2022, 12pm - Form Check & 1RM Session:
This class is for you to schedule time for form critique and for you to safely get your 1 repetition maximum (1RM) for any of the Big 3 lifts (back squat, bench press, and deadlift).
Please bring any equipment you typically wear for these lifts (belt, shoes, wraps...).
The cost is $25 and you can sign up at rhinostrengthfl.gymmasteronline.com/portal/account/bookclass/35
March 5, 2022, 12pm – Intro to Strength Training Seminar:
Join us for a two-hour seminar focused on setting goals & designing a training program to support YOUR goals. You’ll also learn how to properly complete the BIG 3 movements: Back Squat, Bench Press, & Deadlift. Please wear comfortable training clothing, water, and a snack if needed.
Topics Include:
Goal-Setting & Programming
Fundamentals of the Back Squat
Fundamentals of the Bench Press
Fundamentals of the Deadlift
Cost: $25
Register at rhinostrengthfl.gymmasteronline.com/portal/account/bookclass/5
April 2, 2022 - Florida Man Mayhem I: Ladies and Gents, mark your calendars for a day of watching strong people lift heavy shit up! We promise it will be a great time and it’s just down the road at Laishley Park.
VOLUNTEERS NEEDED!
Help us out for the whole day and choose one of the following as a thank you from us:
- One Month Membership
- 10 Day Pass
- 1 Personal Training Session
- 1 Month Training Program
Past Events
February 4, 2022 – ZUMBA & TABATA Mashup: Our ladies did awesome last week during our combined Zumba and Tabata workout class! Keep an eye out for Fitness w/Nicole on Facebook or our Facebook page for upcoming classes!
New & Noteworthy
Coaches' Corner: Episode 19 - Intro to Imagery
This week, we started the first of three videos discussing imagery, also known as mental rehearsal. Imagery is an excellent tool for any athlete to have, and you can use it in just about any aspect of your life. So don't miss out on the opportunity to learn about imagery, how to incorporate it into training, and how to create your imagery script.
https://www.youtube.com/playlist?list=PLyCkopfLTl-wrA7iYzVVSLUL8oEqZbydR
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