GGX Schedule for Tuesday, May 3
AM: Spin Bike (Beth)-5:45am-6:45am
Tone and Sculpt (Bel) -8:30am-9:30am
Pilates (Valerie)-9:30am-10:30am
PM:TRX/abs (Ferleen)-5:00pm-5:30pm;5:30pm-6:30pm
Functional Fitness (Jerry/Gerald)- 5:30pm-6:30pm
Spin Bike (Erico)- 5:15pm-6:15pm

The Only Warm-Up Routine You Need to Get the Best Workout

 | By Jennifer Cohen

We’re constantly buzzing about how to get in shape, stay in shape, and make progress. But there’s a big piece to this puzzle that isn’t talked about enough, and it’s probably one of the most important topics when it comes to health and fitness: warming up.

What you do before your workout is arguably the most important step in exercise. It not only prepares your muscles for work, but also gets your mind and cardiovascular system ready as well. Without a warm-up, your performance suffers and you might get injured.

When you’re setting up to go on a run, camp out on the elliptical, ride your bike, or any other cardiovascular activity, the warm up is simply a slower version of what you’re preparing to do. You can start by going at a moderate pace for 5 minutes to get your blood flowing and let your muscles know that work is ahead.

RELATED: Stretching: The Secret to Running Better, Faster, and Longer?

On the other hand, weight training, plyometrics, or sprint intervals, a more in-depth warm-up is required. These activities require the use of fast-twitch muscle fiber, and you want to make sure your muscles are ready to react without being injured.

Here’s a warm-up I put together that you can do before any activity. Each of these stretches is a dynamic stretch—which means you’re active throughout. (Remember, stretch-and-hold moves are better done after your workout.)

Knee Pulls

Photo: Jen Cohen

Stand with your feet shoulder width apart. Lift one foot off the ground and hug your knee up and into your body with your hands. Hold for 1 second and then lower your foot back to the ground. Alternate between both legs for a total of 15 reps each.

Foot Pulls

Photo: Jen Cohen

Stand with your feet shoulder width apart. Lift one foot off the ground and pull your foot behind you and into your body. Hold for 1 second and then lower your foot back to the ground. Alternate between both legs for a total of 15 reps each.

RELATED: 3 Yoga Stretches to Relieve Stress and Anxiety

Glute Opener

Photo: Jen Cohen

Stand with your feet shoulder width apart. Lift up one knee and externally rotate that leg so your inner thigh is pointing up. Place your outer ankle on your opposite thigh and sit into it in order to stretch the glutes further. Slowly lower your leg to repeat on the opposite side and alternate for a total of 15 reps each.

Torso Twists

Photo: Jen Cohen

Stand with your feet shoulder width apart and your arms straight out on either side of you. Reach with your right arm down to your left toe, while rotating your torso to the left and allowing your left arm to aim straight up towards the sky. Hold for 1 second and repeat on the other side.  Alternate back and forth for a total of 15 reps on each side.

RELATED: 4 Things You Need To Know About Foam Rolling

Arm Circles

Photo: Jen Cohen

Stand with your feet shoulder width apart and your arms straight out on either side of you. Move your arms in a circular motion moving forward 15 times. Repeat this with a backwards circular motion for another 15 reps.

Have you ever had trouble figuring out what the best way to stretch is? Check out 5 Stretching Myths That Have Got To Go.

Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur, and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show,Extra,The Doctors, and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and onPinterest.

http://www.heart.org/HEARTORG/“Warming up and cooling down are good for your exercise performance — you’ll do better, faster, stronger — and for your heart since the increased work on the heart ‘steps up’ with exercise,” said Richard Stein, M.D., professor of cardiology in the Department of Medicine at New York University and co-director of Cardiology Consult Services.

“Stretching also makes many people feel better during and after exercise and in some people decreases muscle pain and stiffness.” When done properly, stretching activities increase flexibility.

So what’s the big deal?

A good warm-up dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also raises your muscles’ temperature for optimal flexibility and efficiency. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.

“Warming up before any workout or sport is critical for preventing injury and prepping your body,” said Johnny Lee, M.D., director of the Asian Heart Initiative at the New York University Langone Medical Center and president of New York Heart Associates in New York City.

“Stretching allows for greater range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. Warming up, such as low-heart rate cardio, prepares the circulatory and respiratory system for the upcoming ‘age- and type-appropriate target heart rate’ exercising, whether it’s endurance or sprint type of activities.”

The cool-down is just as critical. It keeps the blood flowing throughout the body. Stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly.

Warm up

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps you be more efficient and safer during your workout. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the activity.

Tips:

Warm up for 5 to 10 minutes. The more intense the activity, the longer the warm-up.
Do whatever activity you plan on doing (running, walking, cycling, etc.) at a slower pace (jog, walk slowly).
Use your entire body. For many people, walking on a treadmill and doing some modified bent-knee push-ups will suffice.
Cool down

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.

It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

Tips:

Walk for about 5 minutes, or until your heart rate gets below 120 beats per minute.
Stretching:
Hold each stretch 10 to 30 seconds. If you feel you need more, stretch the other side and return for another set of stretching.
The stretch should be strong, but not painful.
Do not bounce.
Breathe while you’re stretching. Exhale as you stretch, inhale while holding the stretch.
So do your body a favor. Take time to gradually progress into your workout and cool down when you’re done being physically active.