Warming up before a workout

Most people have heard that before you start your workout it is important to do some type of warm-up before you get started. Many people don’t fully understand the purpose of the warm- up. Depending on what type of exercise you are doing, it may vary. For example, movement prep drills are good for specific conditioning, while dynamic stretches help with overall functional fitness. Such patterns of motion are important in preparation for your workout.

In our Silver Strong class we perform a dynamic warm up consisting of multiple exercises that lengthen, activate and integrate muscle groups. The duration of this also allows for an elevation in heart rate. It’s important to determine the most effective warm-up for each of the various workouts we perform, whether it be weight training, cardio, or a functional circuit. How do you know what warm up works best for you? It never hurts to stop in and ask, but it is sometimes rather simple. If you are preparing to increase your deadlift and bench press you should ask yourself what is 10 minutes on a treadmill going to really do? It will get your heartrate up, but not too much to prepare you for weightlifting. Similarly doing pushups isn’t the best preparation for a run.

The big take away from this is that you should plan your warm up to go along with your workout. The goal is to prepare your muscles and joints for movement and increase you heart rate. This will provide you with better workout results and decreased risk of injury.

Recipes For Success

Coconut Chicken Tenders

2 Skinless Boneless Chicken Tenderloins

1/3c. /65g. Plain Greek Yogurt

3/4c. / 55g. Panko Bread crumbs

1/4c. /20g. Coconut (unsweetened)

Dash of Salt, Pepper & Cayenne pepper

1T. Coconut oil

Preheat oven to 400 degrees

Add the yogurt to the chicken and mix well

Mix bread crumbs, coconut and spices

Coat chicken in bread crumb mix

Coat baking sheet evenly with 1T of

Coconut oil

Place chicken strips on baking sheet

Bake for 25 minutes

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