So, you are in the gym getting ready to workout. You do a couple of arm swings, trunk twists, and a rotator cuff stretch. After the rotator cuff stretch, you look at the 45 pound weights and you throw one on each side. You go to sit down on the bench, take a quick glance and say “damn, I am feeling kind of strong today”! So you get up, throw a 25 on each side and have at it. Three reps into the set, the bar is 5 inches off your chest, your face is turning purple, and you beginning to worry if this is the last moments of your young life. Luckily, the guy using the gym’s mirror to stare at the girl doing the downward dog heard you struggling and decided to give you a little help (oh, the trainers are only 5 feet away, but they are too busy chatting with their co-workers). So after the guy helps you, (and prevents further embarrassment) you begin to question what went wrong. I lifted that weight 10 times last week. What the hell!?

One thing; warm up! I really don’t think people know the importance of a proper warm-up. The body is not designed to make fast, quick, jerky movements without any type of preparation. Does your car work the best after it has been sitting all night long or 10 to 15 minutes after the oil has cycled through the pistons lubricating the cylinders? Exactly! After your car has been running for a certain period of time, that is when it will perform its best. Just like a car, your body needs to lubricate its joints, and your body needs to increase blood flow to the right muscle groups. Swinging your arms in circles and doing a couple calisthenics is not going to give you a proper warm-up. I believe a good warm-up should take you at least 10 minutes! Implementing 20 reps at a light weight of your first exercise is not a bad idea. Gradually increasing your weight will stretch the muscle, slowly preparing it to take on heavier weight, in return giving you a better workout! Also, remember before your workout begins not to hold your stretches! That type of stretch is a static stretch and that’s good for the end of the workout, not before. You want to do some continuous movement stretches such as quick toe touches, or thunder claps/butterflies. These movements are more realist and better for preparation. Lastly, don’t ever think you are too in shape to not warm-up. You will lose that nice little figure because you will be just another hurt workout warrior.
-Phil