The Importance of Warming-Up before Training

The warm-up to any training session is often the most overlooked and neglected part of the session. If the routine calls for a functional movement pattern: push, pull, lift, squat, lunge, rotate, walk/run (bodyweight or using a multi-functional machine), think about if the body has been properly prepared to perform those tasks. As a result of this style of training, rather than focus my time on a cardiovascular machine like a treadmill or elliptical, my warm-up consists of performing mobility and stability drills.

Mobility is the ability to perform a joint action through a range of motion. Mobility exercises can range from basic movements (Bridges, Cat/Camel, Downward Dog, Cobra, Rocking, Rolling, Hip-hinging to name a few) to more dynamic movements (Windmills, Toy Soldiers, Side Lunges, various kettlebell exercises). Typically, these forms of mobility exercises can be done by anyone (based on individual skill-set). Stability is the ability to move through a pattern while maintaining it's structural integrity. A basic exercise I teach stability is the hardstyle plank because it teaches how to link the upper and lower body together. But, if there are other stability dysfunctions, learning variations of tall-kneeling, half-kneeling and unilateral patterns (single leg or arm) can help develop a more confident and balanced bilateral pattern (dual leg or arm).
  

Whenever I train, I always do a thorough warm-up that lasts about 10-20 minutes. I want to prime the body from less aggressive movements to higher levels of intensity based on the different exercises in my program. By doing this, I am preparing the body for the demands I will put it through and decrease the likelihood of injury. Ultimately, the warm-up is part of my training and ensures my body will be adaptable through the different movement patterns.

The ability to move is very important to me if I want to swing a kettlebell, do a Turkish Get-Up, deadlift or even squat. By the time I am done with my warm-up, I have transitioned into the meat of my training session. How do I know I am ready? I feel better and looser than when I first started but not too fatigued where it will hinder my session. Since most of my training programs are strenuous, it stands to reason I need mobility and stability drills to stimulate my nervous system, muscles, tendons and joints.

I know most warm-ups are done in 5-10 minutes on some form of cardiovascular machine. Sure, this can stimulate your core temperature but more than likely it’s not adaptable to the rest of the session. That’s just one movement pattern. Consider this, the human body moves through 3 planes of movement: sagittal (vertical line dividing right and left sides), frontal (vertical line dividing anterior and posterior), and transverse (horizontal line dividing upper and lower parts). I believe some of the best exercises will incorporate all three planes of movement, this is called TriPlanar movement.

Sagittal Plane: The two basic movements are flexion and extension. 

Frontal Plane: The primary movement is abduction and adduction.

Transverse Plane: Most movements in this plane involve rotation.

Unless the training session is focused on one form of movement, doesn’t it make sense to warm-up the body in these three planes? If yes, think about your current warm-up and whether it’s sufficient for your workout program.

Training is a physical and mental grind. Ever hit a wall or a plateau? Think about ways to improve your training experience, sometimes all the body needs is a little TLC. If the goal is to have a great session, get the body ready. Since following this warm-up strategy, I can’t remember the last time I left the gym or woke up the next morning feeling broken or in pain. The goal of exercise is not only to challenge the body but also to help it feel better. If there is enough time to exercise, there is enough time to properly warm-up. We only get one body, start treating it better. Move better and feel better. Best of luck in your training!

Functional. Innovative. Training. (F.I.T.)

What does it mean to be fit? Is it a great body? Is it excellent cardiovascular capacity? What about moving better? I’m going to be greedy and say yes to all of the above because it is possible to make those improvements in this system. The goal of Functional. Innovative. Training. or “F.I.T.” is to design a safe program based on an individual’s skill-set in order to help achieve a client’s personal goal (nutrition and other lifestyle changes will also need to be addressed for personal results).

F.I.T. is based on the fundamental movement patterns we encounter everyday. Notice I used the word “pattern.” Movements like squatting, lifting, lunging, pushing, pulling, rotating and walking/running are all difficult patterns and often are taken for granted. If a job requires being at a desk for most of the day, the body forms bad habits. Imagine the effects these bad habits have on exercise. Ever blamed an exercise for pain? Was it the fault of the exercise or was it the fault of the exerciser for forcing the body to do something it wasn’t ready for? I get questions all the time like, “So, Jay what about using machines?” In my opinion, focusing on machine training is the sedentary "workout." Sure, the body is working but it is losing the ability to use it’s own strength, mobility, stability, etc. Basically, the body is back at work sitting at a desk, the only difference is the body is “working out.” The body was not meant for this sedentary lifestyle, it was meant for more, it was meant for movement…it craves it.

Mastery of a particular movement pattern can take time and practice but movement efficiency is the foundation to perform better and decrease the risk of injury. I can just hear the infamous Allen Iverson, a former professional basketball player, rant about “practice” ringing in my head. But without practice, how else does improvement in health and fitness become possible?

I choose to train the way we move for these reasons:

1) Pattern training is challenging. For instance, any squat pattern is a challenge because it requires mobility and stability proficiency before loading weight. If the squat can’t be done well, stop. There are modifications/corrections to help clean it up.

2) It improves quality of life. I’ve never heard, “Wow, I feel better after that bicep exercise!” However, I do hear similar words if I can get someone to touch their toes or make the hip-hinge easier. The entire body feels and moves better.

3) Exercise progression. Babies learn to crawl before walking. Pattern training is the same way. What progression is there in the bicep curl, besides heavier weight?

4) Time efficiency. Let’s face it, time is a factor. Spending 2 hours or more in the gym is not an option for most of us. Focusing on movement patterns will ensure a better training session.

5) Most effective fat and calorie burning. The bigger the move, the more calories expended.

6) Mass-building. Conversely, these movement patterns are also the best way to build strength and add muscle mass.

There is no pattern that can be performed by an isolated body part. Big arms really serve no true function in pattern training. One does not need big arms to be strong. In all honesty, big arms just look aesthetically pleasing. So in a way, it’s true, guys do “curls to get the girls.” Patterns on the other hand, require the body as a whole working together.

The human body is asymmetrical, whether its from playing a sport, or a previous injury, or just being right or left-side dominant. Gray Cook said it best, “pain is a signal,” it’s literally telling the body something. The patterns that feel uncomfortable, painful or don’t look right, is the result of a dysfunction somewhere in movement. As long as there is no current injury, movement can be improved by a movement specialist.

Everyone moves differently and has different strengths and weaknesses. It stands to reason that the goal of personal training is to feed dysfunctional patterns to improve overall movement competency. Be honest about movement proficiency. Don’t just exercise to exercise but have a plan of attack. The best way to starting any program is to be screened by a Functional Movement Screening (FMS) specialist. Remember, “move better, feel better, build strength…get F.I.T. today!

Are you Training like a Bodybuilder?

I am a natural bodybuilder. I’ve done 13 shows, placing in all of them. I’ve won my class three times and nearly won my pro-card on a few occasions. After years of training, with a lot of trial and error, some might consider me to be an expert in training for bodybuilding competitions and identifying how others train. If you have a gym membership, chances are, you are training like a bodybuilder. There is nothing wrong with this, if in fact you are training to do a bodybuilding competition. If putting on size, building muscle is the goal, continue on this way of training because this is one way of doing it (please note, nutrition plays a big part in this and any goal). However, if your goal is to feel better, move better, get stronger, you need to change your routine.

Most bodybuilders follow a split day training routine. Why? Simple, it is an easier way to build muscle hypertrophy (notice how I said "easier" and not the "best" because I'm not sure that's the case, but that's a blog topic for another day). A bodybuilder can effectively train on consecutive days because the body can effectively recover to perform tasks to a different body part. A common offseason routine is a 4 day training, 3 day rest approach:

Day 1-Legs/Abs

Day 2-Rest

Day 3-Back and Biceps/Abs

Day 4-Rest

Day 5-Chest and Triceps/Abs

Day 6-Shoulders

Day 7-Rest

Cardio exercise 3-4 times/week for 30-45 minutes.

Due to the nature of this style of training, bodybuilders typically lack mobility, stability and flexibility. If you are following a similar program, you will also become less proficient in these areas.

If you don’t believe me, watch a big guy at the gym do a deep squat or pull-up. Better yet, ask the person to do something as simple as touching his toes. Don’t believe touching your toes is important? Former IFBB professional Dave Draper would beg to differ. He recently wrote a blog on the toe touch, in which he notes his inability to touch his toes for 50 years. This was fixed by following a few exercises highlighted by Functional Movement Systems (FMS) founder and orthopedic, Gray Cook. See where I am going with this? Typically, whether they are aware of this or not, bodybuilders trade mobility for muscle hypertrophy.  Check Draper’s blog at: http://davedraper.com/blog/2013/03/06/gray-cook-and-the-toe-touch-discussion/

If you are following a split routine similar to the one above, be honest, do you…

1) Feel good after it? Delayed Onset Muscle Soreness (DOMS) is common and usually occurs 1-2 days later. This is all right to an extent but pain and discomfort is not.

2) See results? Are you any closer toward your goal? Failure to see progress will make quitting exercise altogether that much easier.

3) Only focus on strength/cardiovascular exercise? Ever wondered why your mobility, stability or flexibility hasn’t improved?

4) Get your routines from a magazine, video or friend? There are many subtleties missed in basic exercises that are often overlooked.

5) Get bored with your routine? Failure to “spice” things up can be a mental drain.

Look, my goal isn’t to discourage the way you train or to put you down, it’s to help expand your training knowledge. Training like a bodybuilder has its benefits, but it is a one-dimensional way to train. I recently reached out to former bodybuilder and Strong First Level 2 Instructor, Scott Iardella for some insight about bodybuilding training. He explained non-functional exercise worked well for one purpose, hypertrophy but not much else. Basically, focusing on isolated exercises may help to build pretty muscles, however, they normally are weak links in a movement pattern. Check out Iardella’s blog pertaining to his experience bodybuilding at:

http://www.strongfirst.com/confessions-from-a-recovering-bodybuilder/?fb_action_ids=10151386068566338&fb_action_types=og.likes&fb_source=aggregation&fb_aggregation_id=288381481237582

Whatever your goal is, train for that goal. I’ve made mistakes in my training and I have learned from them. The great thing is a mistake can be fixed. If you are not training to do a bodybuilder competition, then decide on what your goals are. From there, you can honestly address how to achieve your goals safely and efficiently. Best of luck in your training!