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

Call to Action Episode Link & Contact Info

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