Your workout warm up for any kind of training is much less complicated than some of the schemes you may be used to if you have done any kind of training.
Your goal is to get the blood flowing and raise your temperature before you do your light stretching. This helps make us more limber for our stretches and further reduces your chance of injury.
How you choose to do this is really a matter of personal choice, but I suggest you aim for the ten minute mark.
A brisk walk is what I choose to do most often, but if you prefer using the bike or a rowing machine that’s fine too.
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Many of my friends who are involved in combat sports go old school and jump rope or hit the punching heavy bag.
As long as we accomplish the goal of getting our blood circulating and temperature rising without overdoing it, feel free to choose which ever cardio method you prefer for your workout warm up.
Stretching Tips and Ideas
Again warming up and stretching is a must before every workout session. After your ten minute workout warm up, another ten minutes of stretching is recommended.
Use these tips to get the most out of your stretching and loosening up…
- Don’t Bounce in Your Stretches. Stretch calmly and with a slow and controlled effort. This will not only give you the best results, but all will avoid tearing any tight muscles. We are stretching to prevent injury NOT cause injury!
- Control Your Breathing. Erratic breathing can detract from the benefits of stretching. Exhale into your stretch and continue breathing full deep breaths as you maintain your stretch.
- The Magic Thirty. Hold your stretches for thirty seconds. Research has shown this is the amount of time that offers the most benefit for the athlete.
- Never Stretch into Pain. Stretching should NOT hurt. “No pain -no gain” may apply to other areas of training. It never, ever applies to stretching! Please don’t ignore this tip.
One other idea… Consider having a go at Yoga.
Yoga can be a really awesome compliment to any training regimen. The false impression that yoga is just for women is losing more ground every day, with Football and Rugby players, along with mixed martial artists all singing the praises of this ancient art form.
Yoga can help you experience real health benefits along with flexibility. Combined with training you can truly build the ideal body in the privacy of your own home with no equipment needed at all.
Between your workout warm up and stretching, you’ll be ready to train in twenty minutes.
Give this twenty minutes the same attention you pay to the rest of your training and your body will thank you.
It goes a long way towards becoming near injury proof!
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