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8th January 2023
"The Warmup"
Brief Summary of Episode
- The subject of our podcast today is the WARM UP!
Bullet Points of Key Topics.
- Benefits of the Warmup:
- Raise your body temperature.
- Enhance Muscle Performance
- Boost Heart Function
- Improve the Distribution in joints
- Help prevent injuries
- Increase coordination and control.
Raise Body Temperature
- Dynamic warm-ups before workouts raise your body temperature by heating up your muscles. They also boost your metabolism and accelerate the supply of energy to your muscles.
Enhance Muscle Performance
- As your muscle temperature rises, your muscle viscosity (or resistance) decreases. This results in faster muscle contraction and relaxation, which enhances your performance.
Boost Heart Function
- Your heart also benefits from warming up. The exercises increase your cardiac output and respiratory minute volume (RMV), thus expanding your VO2 max.
Help prevent injuries
- Warming up properly has been proven to minimize the risk of injury.
Increase Coordination and Control.
- As an added advantage, warming up improves your mental focus and speeds up your reaction time.
Tips for warming up:
- Sleep - Before doing any exercise after a long day it is important that you have had enough sleep.
Prepare a playlist in advance.
- Never start with sprints.
- Get mind prepared
- Make sure you have all your tech with you.
How should I warmup?
- Hip movements – Move your legs out to the side and make circular motion with your legs.
- Leg swings- Lean on to wall and swing one leg from the side and then into the middle.
- Heel kick- On the spot do heel butt kicks. So this is a quick action and will get your heart rate going.
- Forward lunges – If you can do forward lunges. So take one leg forward and bend your knee.
- Perform dynamic movements- a) to get your body ready for the exercise get your blood to flow to all parts of the body.
- How long should I warmup - I would say at least 5 to 10 minutes.
How is my training going:
- I have been doing tempo runs.
- Also, some interval training.
- Not able to complete my long run.
Tip of the week:
- Make sure your Apple Watch or other wearable are up to date.
- This could have a bearing on the software not functioning properly.
Resources & Links:
Resistance bands YouTube video - https://www.runtastic.com/blog/en/resistance-bands-warm-up-exercises/
Ben Parkes warmup video - https://youtu.be/0R8nawyL-9c
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