Try Something New!

It’s often said that variety is the spice of life, and this saying most certainly applies to fitness as well.  When you do the same thing in the gym each week whether it’s lifting the same amount of weight, running at the same speed, or doing the same core exercises, your body adapts to the stress you’ve imposed on it which means pretty soon you’ll stop seeing results and you’ll also burn fewer calories.  Variety helps keep you engaged both mentally and physically which can help prevent boredom and keep weekly workouts consistent.  There are many ways to shake things up, and here are a few tips! 

• Try a new activity: Maybe you’ve always wanted to learn how to play racquetball, paddle board, or rock climb.   Sign up for a class to learn a new physical activity, or learn from a friend or relative. You never know what you might end up enjoying, not to mention the new experiences you’ll have and people you’ll meet. 
• Get outside: Taking a break from indoor workouts can be a great thing for your spirits, your fitness, and is especially nice in the summer months in my opinion.  If you enjoy running on the treadmill, lace up those shoes and head outdoors instead.  Habitual Stairmaster user?   Take a cue from Rocky and try running the local stadium steps.  Love to use the rowing machine?  Get yourself in a kayak, rowboat, or canoe and enjoy the beautiful outdoors!  Even in the winter there are many options such as skiing, snow shoeing, or ice skating.  The Lynch/van Otterloo YMCA even offers outdoor specialty small group training classes and free group exercise classes.  
• Take a different group exercise class: If you routinely take the same aerobics class each week or consider yourself a Zumba person, or a Spinning person, take a chance on a different class in the group exercise schedule.  You might discover a new class or instructor you really like!
• Vary repetitions, sets, weight, and exercises: If you do one set of the same 10 exercises each time you lift weights, it’s time to mix things up!  Try adding another set of each exercise, doing a few more or less repetitions (change weight accordingly), lifting a little more weight, or alternating the exercises you do.  The exercises you select don’t have to be completely new each time; otherwise it’s hard to track your progress.  New exercises every 4-6 weeks is a good place to start. 
• Hire a personal trainer:   An experienced professional personal trainer will create an exercise program for you with built-in progression of sets, reps, exercises, and load for resistance and cardiovascular training based on your goals.  They’ll push you within your limits to do a little more or a little better each time.  It always helps to have another set of eyes evaluate your progress and see where improvements or changes need to be made. 

 

Go ahead and try something new this week!  I’d love to hear what you tried in the comments section below.

 

In good health,

Ryan Healy, BS, NSCA CSCS   

Prenatal/Postnatal Fitness Tips

Greetings fitness fans. Today’s post will be full of fantastic information brought to you by personal trainer Keli Howe. Keli has graciously taken time out of her busy schedule to answer some in-depth questions regarding a topic she knows very well, fitness during the prenatal and postnatal periods of a woman’s life.  This information certainly doesn’t apply to everyone, but if you’re a male with an expectant woman in your life; sister, co-worker, or friend, feel free to share this information with her!

Often times as women, when we find out we’re expecting, the question pops up in our minds’ if it’s safe to keep up our regular exercise routine.  Current, updated information and guidelines can be hard to find.  Please always check with your doctor first regarding any pre- and post-natal advice you read, and for more information here’s a great site to check out from the American College of Obstetricians and Gynecologists (ACOG) on exercise during pregnancy.

Now, let’s get to the good stuff!  Here is my interview with Keli Howe on pre- and post-natal fitness.

Q.  So Keli, wha  t are some of the modifications that women will need to make in their exercise routine once they find out they are expecting?  Does it vary by trimester?
A. “The most important consideration when determining exercise guidelines is to maintain a favorable environment inside the uterus. There should always be plenty of blood and oxygen going to the uterus. As a trainer with prenatal/postpartum clients, I will alter their programs as the pregnancy progresses to help make their deliveries and recoveries as easy as possible. Moderate exercise is the recommendation.”

Keli goes on to mention during the first trimester, it’s most important to consider: a woman’s current fitness level, what her doctor has recommended for her in terms of physical activity, what exercises or activities she’s done lately, and how she’s currently feeling with each exercise.  Keli uses the first trimester as “a great opportunity to teach proper body alignment and focus on proper biomechanics to reduce potential muscle imbalances”.

As women enter the second trimester, Keli says “the ACOG recommends avoiding exercises in the supine position [lying flat on your back] as much as possible once you get into the second trimester, for the rest of the pregnancy. This is also a point where modifications may become necessary to accommodate the growing baby,” with methods like balance training. “It’s also a time to work on Kegel exercises to strengthen the pelvic floor,” she recommends.

The last thirteen weeks of pregnancy make up the third trimester, and Keli says “this may be the most uncomfortable time for the Mom.  There is literally not enough room for the baby and all of her organs so she feels compressed.  The diaphragm can actually be pressed up towards the lungs which can lead to a shortness of breath. If Mom can keep on doing something consistently, that is the most important part.  Whatever she feels comfortable doing she can continue right up until she delivers with the approval of her doctor.”

Q. Keli, is it still safe to do abdominal work while pregnant?
A. “Abdominal work is very important during pregnancy. The exercises are not about traditional flexing of the spine. Crunches and spinal rotations are not the ab work that we focus on because the spine is stressed enough form the additional weight load. Core stabilization is far more beneficial.”

Q. Are there any exercises women can do to help reduce their pregnancy related discomfort or to help prepare them for labor?
A. Keli suggests “strengthening the pelvic floor with Kegel exercises, pelvic tilts, and pelvic clocks” in order to “help reduce lower back pain from the shift in center of gravity.”

Q. How hard can a woman work out while pregnant?
A. “The ACOG no longer recommends a specific heart rate number below which to keep your heart rate while exercising. Moderate exercise is the recommendation. The talk test and REP (rate of perceived exertion) scale is a valuable tool for determining intensity and the one I use with most of my clients. The intensity of effort should be solely based on how the client feels and responds during the exercise session.”

Q. After the baby is born, how soon can women get back to exercising?
A. “After birth, physiological and morphologic changes can persist 4-6 weeks postpartum. It takes weeks for the uterus to shrink back to pre-pregnancy state (4-6 vaginal birth; 6-8 weeks caesarean birth). This is the major consideration in getting cleared by your doctor before resuming an exercise program. A client may be permitted to start exercising before this time and should get confirmation from the doctor in that case. Pre-pregnancy exercise routines may be  resumed gradually as soon as it is physically and medically safe.”

Q. Are modifications still necessary in the few months following childbirth?
A. “If a client is permitted to exercise before the uterus is back to pre-pregnancy state, intensity should be kept moderate to ensure plenty of blood and oxygen supply just as during pregnancy. Also it is important to keep range of motion conservative for several months after due to potential joint laxity, especially if she is breastfeeding. Abdominal and core exercises will be more difficult after c-section or if a client experiences diastis recti (a separation of the abdominal muscles from the pregnancy) and there are exercises,” Keli mentions, “to help with this condition.”  She also says that “working to increase and maintain integrity of the deep core stabilizers is crucial.”

Q. Do you have any tips on how to incorporate exercise with your baby or ways to sneak it in as a tired and busy new mom?
A. “Physical activity should be stress relieving and not stress provoking. It is important to set aside time for yourself for a nice quiet walk or workout. Get a good quality jogger and take the baby for a stroll or light run. Some of my favorite memories are when my kids were babies and going for a run along the water! I developed my Moms in Motion fitness class for this reason. It is a great way for moms to connect with other women in the community that are at the same place in their lives. One of my greatest pleasures is seeing the friendships that develop between the moms and as the babies become toddlers!”

I would like to thank Keli profusely for answering all my questions, and best of luck to all the new moms and mamas-to-be!

In good health,

Ryan Healy, BS, NSCA-CSCS

Fitness and Nutrition Books Worth Reading

Hi folks!  If you’re reading this blog then most likely you have an interest in health & fitness and enjoy learning.  If that’s the case then I’ve got some great recommendations for your book list; just in time for summer!

1. The New Rules of Lifting for Life: by Lou Schuler and Alwyn Cosgrove.  Together, these gentlemen write an entertaining and educational book on safe fitness training through the lifespan.  Alywn Cosgrove co-owns ‘Results Fitness’, one of the most successful gyms in the country.  The name of their gym is well-deserved as they consistently get their clients amazing results.  Lou Schuler, former editor of Men’s Health magazine, writes very personably and really brings exercise science to life.  The book also includes a template for creating your own safe and effective workouts that you can change and progress as needed.  How cool is that?
2. Gourmet Nutrition: by Dr. John Berardi.  “A cookbook for the fit food lover.”  If you’re looking for a cookbook jam-packed with tasty and healthy recipes, this one is for you.  Dr. Berardi owns one of the most successful fat loss and nutrition education companies across the globe, called Precision Nutrition.  These are the recipes he and his team put together to satisfy your taste buds and your waistline.   Personally, I’ve made several of the recipes from this book and they’ve all turned out to be amazing! 
3. The Women’s Health Big Book of Abs: This book goes well beyond back-aching crunches and gives you hundreds of tips on achieving a flat belly and a slim physique.  A goal that so many of us strive for!  It also includes a 4 week diet and exercise plan to get you the results you’re after.  Most of this information applies to men as well, but there will be a separate book for you gentlemen coming out a little later. 

Happy reading!

Ryan Healy, BS, NSCA-CSCS

Ways to Sneak in More Exercise During the Day

If you’re like one of many Americans that sit a lot during the day at a desk, computer, sofa, or behind the wheel, it can be really helpful to sneak in some extra physical activity during the day, even if you’re going to the gym regularly.  Temporary breaks from sitting can help with blood sugar and blood pressure management.  They give you a chance to stretch your muscles and increase blood flow.  When we sit all day our body becomes much more prone to muscular imbalances such as tight hip flexors, weak and lengthened glutes, tight chest muscles, and poor posture.  Here are some ways that you can help counteract these changes and fit in more activity during the day.

• Do some stretches upon waking:  Start your day off feeling right.
• Park further away: Not only will you be able to find a spot easily at the back of the parking lot, but you can add on some serious exercise time to your day.  If you parked 3 minutes further away each day, you’d add on an extra 30 minutes each week and about 1,500 minutes for the year!
• Take the stairs: It can seem easier to take the elevator but for small trips up or down a few flights of stairs use muscle power instead.  You’ll probably get there in the same amount of time.
• Join a gym near work: If you get a lunch break then you can easily squeeze in a 30 minute workout if you have a fitness center near your place of employment.  It’s a great way to break up the day and can leave you feeling more energetic and focused.
• Go for a walk on your lunch break: Getting some fresh air and sunshine is great for your body and mind! See if a co-worker wants to join you if you want some company.
• Use the bathroom on a different floor: This can also add several more minutes of walking everyday to your physical activity total.
• Drink lots of water: Staying hydrated will mean more frequent trips to the restroom and the water cooler which will have you moving around a lot more!
• Take a stretch break during work: Make sure to target your chest and hip flexors!
• Use commercials wisely: Instead of raiding the cabinets at night during commercials, use the time to do a set of squats, push-ups, jumping jacks, lunges, or planks.  You can get a full body workout in while watching a 60 minute program!
• Exercise with friends: As an alternative to meeting your friends for coffee and sitting down, see if you can catch up over a walk outside or through playing sports like tennis, basketball, or squash.

How do you fit in extra physical activity during the day?  I’d love to hear your tips!

In good health,

Ryan Healy, BS, NSCA-CSCS

Introduction to Interval Training

Do you dread going to the gym because you get easily bored doing the same steady state workout on the cardio equipment; counting down the minutes until you’re done?  I’m here to tell you there’s a better way!  A way that can give you superior results in less time!

As a lover of high-intensity interval training (HIIT), I’m glad to see the benefits are becoming better known to the public through articles like these posted here and here from the New York Times.  Interval training is something I’ve been doing with my clients and in my Spinning classes for years.  Studies have shown (see links above) that HIIT can greatly enhance fat burning, improve insulin sensitivity, increase aerobic capacity, and is also one of the most time-efficient forms of cardiovascular exercise.  Although athletes have used HIIT for many years to work on conditioning and speed, most of the recreational exercisers that I speak with may have heard of the concept but they aren’t quite sure how to perform them in their own fitness routine.  Let me explain!

Simply put, HIIT means alternating short periods of intense work with periods of rest and recovery.  Not everyone should start out with HIIT if they haven’t been exercising regularly or aren’t in good health.  These people can still try interval training but will just need to work at a lower intensity (think LIIT instead) during the work periods, listen to their bodies, and stay in control of their breathing.  When performing HIIT, work periods can range anywhere from 10 to 60 seconds.  The recovery period is typically at least as long as the work effort (1:1 ratio) but will vary based on the length of work done.  Generally, the shorter the work period the longer the recovery time needs to be.  This is because the shortest work periods have the highest muscular demand and require the most intensity.   For example, a 15 second work effort might require a 30-45 second recovery whereas a 60 second effort would probably require a 60 or 90 second recovery.  You’re probably asking yourself at this point, now that I know how long to work for, how hard should I be working?  Good question!

There are a few ways you can gauge your intensity when performing intervals.  One of the best ways is to invest in a basic heart rate monitor that will show you how hard you’re working.  Using the Karvonen method (try this calculator) to estimate your max heart rate (MHR), multiply MHR by .6 to get 60% of your max and aim to bring your heart rate down to this number during the recoveries.  Once you hit 60% you can begin your next intense effort.  If you don’t have a heart rate monitor the best thing to do is keep track of the time you’re resting for (suggestions above) and once you’ve caught your breath, start the next work period.  For HIIT, you will try to work as hard as you can during the intense efforts until you’re breathing heavily and become winded.  The efforts are really difficult but the nice thing is they’re very short.  Those just starting out and using LIIT will not need to push this hard but can still work to an intensity that feels somewhat challenging.

One of my favorite things about HIIT is that it can be done almost anywhere.  Try it on any of the pieces of cardio equipment in the gym, in the pool, or even walking, running or cycling outside.  If you usually walk a hilly course, try charging up the hills faster than normal then very slowly descend as you recover.  If you’re in the pool try swimming a lap as fast as you can then either swimming the next lap very slowly or even resting at the edge.  Remember to get in a good 3-5 minute warm-up and cool-down too as part of your workout.  Beginners might try just 3 or 4 of these low intensity intervals to start, while more seasoned exercises can work their way up to 6 or 7 high-intensity intervals.  Depending on your fitness level and the length of work and rest periods, 10-20 minutes is all you need!

I’d love to hear from you!  Have you ever tried HIIT or LIIT before?  How did it go?

 

In good health,

Ryan Healy, BS, NSCA-CSCS

What Determines Our Health?

Believe it or not, it is our lifestyle that mostly affects how healthy we are. Studies have shown that our lifestyles makes up 53% of our health, while genetics and body make up only 16%! So what does this mean?  Basically we are responsible for our health and we have control over how healthy we are. We can no longer blame other people or family members for our health status. The rest of the story is that our environment makes up 21% and medical care determines 10%.

Worldwide there is tremendous interest in living happier, healthier lifestyles. Wellness products and services are among the fastest growing economic areas. People are fascinated with spas and magazines that promote living a more simple and healthy lifestyle. The popularity of classes in yoga, Pilates, Tai-Chi, and related methods are at an all time high. Restaurant menus offer healthier, lower-carb, lower -fat and vegetarian options.

At the same time, as our interest in wellness is growing, the cost of healthcare in the US is spiraling out of sight. Managed care momentarily reduced healthcare cost for employees by restricting access to healthcare and did nothing to increase wellness. The 2004-2005 surveys of CEOs of America Fortune 500 Companies revealed that the number one threat to company profitability is healthcare costs. As healthcare get more expensive for companies and individuals, the awareness of being responsible for our health is growing too. If over half of what determines our health is lifestyle choices, then implementing effective ways to changing lifestyle is paramount.

So what can we do to keep ourselves healthy? Please don’t tell me I need to diet and exercise! Another way of saying it is we need to find ways to NOURISH ourselves and MOVE or bodies in ways that make us happy. A few pointers:

MOVE NATURALLY – Make your home, community and workplace present you with natural ways to move. Focus on activities you love like gardening, walking and playing with your family. Try out new programs at the Y – dance, ballet, spin, yoga – there are so many things to try.

RIGHT OUTLOOK – Know and be able to articulate your sense of purpose and ensure your day is punctuated with periods of calm. Can you find 5-10 minutes to reflect or meditate during the day? Maybe just being aware of your breathing will give you that calm you need each day.

EAT WISELY – Instead of going from fad diet to fad diet, use time-honored strategies for eating 20% less at meals. Avoid processed food and remember to drink water instead of soda. Try to eat real food – fruits, vegetables, protein, grains. Remember – if your grandmother would not recognize that food, it is best to not eat it.

BELONG TO THE RIGHT TRIBE – Surround yourself with the right people, make the effort to connect or reconnect with your faith and put loved ones first. Connectedness is key to happiness. Make new friends while you join new activities at the Y or in the community.

These may all sound too simple, but the payoff is huge. The average American could live up to 14 more good years by putting these habits to work.

 

Stay well,

Debra Duxbury, M.S.

Certified Wellness Coach

Dear Journal…

If you’re one of the millions of people who struggle with their weight, whether it’s to gain mass or lose body fat, I have a great tool to help you reach your goals.  A food journal!  Logging your daily food intake has so many benefits and with technology today it’s even easier!  Here’s what you can do to start your journal.

The most basic food diary would be a lined notebook; small enough that you can take it with you each day.  In the beginning it’s nice to keep things simple and just write down what you ate and the date and time.  After food logging becomes a habit, it may be advantageous to slowly start to record quantities (cups, teaspoons, serving sizes), macronutrient profiles (carbs, fats, proteins), or calories.  Little books like the Calorie King can assist you in looking up that information.  After you try tracking one of those, another advancement would be to write down how you felt before and after you ate.  Were you stressed before you ate three brownies?  How did you feel after?  What was your environment like?  Who did you eat with?  How fast were you eating?  Using a notebook is nice too because you can scribble notes on each page and flip back and forth to compare. 

If you’re technologically savvy you have even more options!  There are hundreds of sites dedicated to food logging that will count the macronutrients (carbohydrates, fat and protein) and calories for you.  At my YMCA we use LoseIt!, which you can join for free program at northshoreymca.loseit.com.  This program can be used on your computer or you can download the app to your iPhone or Droid.

There are many benefits to food journaling.  At times, most of us are guilty of speeding through the day and inhaling our food as we watch TV, use the computer, or drive in our cars.  Food journaling makes you slow down and stop to think about what you’re putting into your mouth.  If you know you‘ll be accountable to your journal with each meal and you have to write down everything eaten, you’ll be more likely to make smart choices. 

It also helps you become more mindful of food portions, quality, eating patterns, and caloric content in addition to the emotion surrounding eating.  Very few of us only eat when we’re feeling physically hungry.  We might also eat out of boredom, stress, or habit.   Maybe you eat larger portions around certain people or eat junk food only in certain situations.  Recording your food helps bring your attention to these patterns and when you become aware of them you can break the cycle with strategy, planning, and preparation.  For example, let’s say every time you work late on Thursdays you’re so hungry once you leave work you always end up ordering less than healthy take-out for dinner.  Once you become aware of this pattern you can strategize to have something ready to eat in the crock-pot once you get home, or eat a snack later in the day to curb your hunger. 

Lastly, it can be a very helpful tool should you hit a plateau in your weight loss.  You can look back and see what was working for you, if anything changed, or better yet hand it in to your personal trainer or healthcare professional to get their opinions.

Have you ever tried logging your food?  How did it go?

In good health,
Ryan Healy, BS, NSCA-CSCS

Fast or Slow Repetitions

There’s been much debate over the years about whether it’s best to perform strength training repetitions slowly or quickly (aka exercise tempo).  Each has its own advantages and disadvantages.  Lifting explosively works more on power development and lifting slowly facilitates more time under tension for the muscles which is good for muscle growth. 

Based upon my experiences, I think that for most recreational exercisers it’s much better to perform repetitions in a slow controlled manner than it is to perform them with lightning speed.  The people I often see whipping the weights around are sacrificing a lot in terms of their form which puts them at a greater risk for injury.   Slowing down the exercise will mean you’re less likely to compensate with other areas of the body too.  Have you ever seen someone throw their back into a biceps curl so that they can lift the weight?  I do, a lot.  Slower lifting also allows you to take momentum out of the equation so that your muscles can do the most work possible.   Not to mention it allows for more time to think about vital exercise form and the muscles doing the work.

Next time you strength train, check in with your movements and speed.  Are you using momentum or breaking form?  Can you slow it down a bit to really focus on the muscle groups you should be working?

 

In good health,

Ryan Healy, BS, NSCA-CSCS

Free Weights vs. Machines

One question that I get asked frequently as a trainer is “what do you think of machines in comparison to free weights?” Like many answers, it depends. In general I much prefer using free weights, cables, or body weight exercises for myself and my clients but that doesn’t mean that machines are useless.  Let’s take a closer look at the benefits of each.

Free weight exercises utilize barbells, dumbbells, kettle bells, medicine balls, etc. as external resistance. The reason I hold them in such high regard is because when you move throughout life you’re moving three-dimensionally and your body has to work to achieve balance, coordination, and stabilization.

Free weights work your body in the same way making them extremely functional to everyday living.  Activities like getting in and out of a chair, climbing stairs, picking up groceries, carrying children, mowing the lawn, or picking up toys are all coordinated movements and your fitness program should complement them.

Over the course of the next week pay attention to what movements you perform daily and you’ll quickly see that you do some variation of squat, deadlift, lunge, push, pull, or rotation. These movements, which can be trained with free weights or bodyweight, require your muscles to work in conjunction with one another instead of in isolation. Therefore, your neurological system works much harder to stabilize, balance, and coordinate your body. You’ll recruit more muscles to do this which means burning more calories.

As a country our occupations are becoming much more sedentary, and with the obesity epidemic we’re fighting it seems it would be in our best interest to stand and move around while we exercise instead of continuing to sit down during a workout. In addition, free weights allow you to completely customize each exercise you perform and can be easily used by all shapes and sizes using a greater range of motion. Not to mention, they’re relatively inexpensive and a great option to have at home for days when you can’t get to the gym.

Machines, in my opinion, are ideal for novice exercisers, the elderly, or those with injuries or physical limitations. They’re relatively easy to use because when you sit down you know exactly what you’ll be doing at each machine (after an orientation to the equipment) and there’s even a picture and a description on each one in case you forget. The fixed plane of motion and seated position leave less room for error which is important for someone who doesn’t have a personal trainer working with them or basic knowledge of free weight exercises.

Machines are wonderful for people who are recovering from injuries or who have physical restrictions but still have the ability to lift weights without having to focus too much on balance, coordination, and stability. They can also help first timers get used to certain movement patterns which is helpful when progressing to free weight exercises.

I’d love to hear from you! Are you currently using free weights or machines or a mix of both?

In good health,

Ryan Healy, BS, NSCA-CSCS

What’s in a Warm up?

Inevitably as a personal trainer I see many new faces at the gym this time of year.  I’m always inspired by the sheer number of people that begin to focus on their health.  I think it’s very important though not to jump right back to where you left off if you haven’t exercised regularly in a long time.  Warming up is an excellent way to ease your body back into working out.

A great warm up should prepare you for the activity in which you are about to participate.  If you’re riding a bike, running, or doing some form of cardiovascular training your warm up can be an easier version of what’s ahead for at least five minutes.  If you’re playing a sport or lifting weights a five minute warm up on a treadmill will get your blood pumping, but it’s only moving in one plane of motion and it’s not similar at all to strength training.  You’re best off with a different type of warm up for resistance training (or even try this before cardiovascular training), which will accomplish all of the following:

• Warm the muscles, joints, and tendons you’ll be using
• Activate weak muscles
• Stretch tight muscles
• Significantly reduce the risk of injury
• Allow for greater range of motion
• Enable you to workout harder

Try including the following in your warm up:

Foam Rolling: It’s something I’ve touched on before, but foam rolling as the first item in your warm up can really help decrease muscle tissue density and work out any knots you have.  This enhances your workout by allowing for greater flexibility and range of motion which means you’ll get more out of the exercises you do.  If you’re like me or my clients, you’ll feel much better after!  Many of my clients purchase one of their own so that they can massage their muscles at home on a daily basis.

Static Stretching:  Despite being controversial over the years, static stretching certainly has its place in a well designed program.  It doesn’t have to be done before you strength train, but it is more effective after you foam roll because you’ve gotten the knots out of the muscle and essentially helped to lengthen the tissue.  If you’re worried about stretching impacting your ability to lift heavy, don’t be.  There are many studies, including one I helped conduct in college, that demonstrate stretching before lifting does not impact your strength.

Dynamic Exercises: The goal with these types of exercises is to stretch one part of the body while you’re working another part through movement.  It will help activate your nervous system too while it raises your core temperature.  Some examples would be a bodyweight lunge or an inchworm.  For more information on warm ups I highly recommend the book Core Performance by Mark Verstegen.  You can even see a sample dynamic warm up with videos of each exercise here.

On a personal note, about 9 months ago I was experiencing some sharp knee pain when squatting and lunging.  My physical therapist suggested limiting my range of motion and sticking to bodyweight for a few months to let it heal.  After following his advice my knee pain still returned when I went back to my routine.  The only thing that worked to keep the pain at bay was doing a 20 minute warm up where I foam rolled, stretched, and then ended with dynamic exercises.  A good warm up can have a huge impact on your training!

I’d love to know if you do a warm up before you exercise and what does it include?

In good health,

Ryan Healy, BS, NSCS-CSCS