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How to make your workout not hurt so much

November 26th, 2012 No Comments

Last week in my BLAST900 class, the instructor Bri said,

“Have you ever noticed how when you start working out, it’s really HARD to do stuff you think should be easy?  Like your body hurts.”

Yes…

“Then in the last 20 minutes of a class, when you think you should be exhausted, you feel like the exercises are easier and you could keep working a little longer?”

YES!

“Well, that’s because it takes a while for your body to get warm. Those people who come and walk on the treadmills before class aren’t fanatics, they’re smart.  They know that a warm up will make the workout less painful and allow their body to work harder.”

Well, that makes perfect sense!

Here’s the reasoning from “The Art of The Warm Up” :

  • Increases muscle core temperature, thus decreasing work required for muscle contraction and making movement feel easier.
  • Allows higher maximum cardiac output and oxygen consumption. (Translation: It increases your endurance and speed.)
  • Causes blood vessels to dilate, which aids the transportation of oxygen and nutrients to the working muscles (so you can run faster and jump higher).
  • Increases your range of motion by heating the synovial (lubricating) fluid in your joints,improving flexibility.
  • Warms you up mentally, increasing motivation and focus.

So, there’s good news and bad news.  Which do you want first??  The good news is that our workouts and group fitness classes don’t have to be SOO painful.  The bad news:  we have to carve out an extra 10-15 to allow our bodies to warm up.   And, the greater your fitness level, the LONGER it takes for your body to warm up.  For me, I don’t feel the change for at least 30 minutes. (Yeah, that’s not fun.)

You can really do anything you want to warm up:  walk, jog, jumping jacks, squats, kick boxing, spinning, elliptical, etc.

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