By

Jay Raymundo, B.Comm (Hons.)

NRG Fitness  Inc.

Certified (P.T.S., P.F.S., N.W.S.)

Certified Fitness Kickboxing Instructor

Certified MMA Fitness Instructor

I learned first hand the importance of warming up before doing any kind of physical activity.  On, Monday, July 26^th, 2010, I decided to get a quick workout in while I waited for my next client.  In a rush, I hurried and loaded the squat rack with 225 lbs.  Without warming up, I decided to start my squat set.  OUCH!  As I proceeded to squat; on my 3^rd rep, I not only felt, but I also heard some cracking and moving in my lower back.  I racked the bar and fell to my knees.  I knew something was wrong.

I thought that I was in pretty good shape, strong and knew how to do the exercise with proper form and technique – it didn’t matter.  My body was not ready for it!  After a deep tissue massage and lots of pain killers, I was able to book an appointment with my sports physiotherapist on the Wednesday.  After a few questions and a mobility diagnosis, he manipulated my hips and back to discover that I tore a disk in my lower back, meaning that some nerve tissues were being squeezed.  With some stretches and some acupuncture, he was able to relieve some pain, but not all.  I was informed that I could not do any physical activity for a week.  This was going to be tough as I am a personal trainer, and my job required me to stay active.  However, after some contemplation, I realized a week isn’t so bad, considering I could have injured it a lot worse and maybe even damaged my body in the long term.

As a personal trainer, I already know the importance and benefits of warming up before working out – but I didn’t listen to my own advice.  I wanted to share with everyone the reasons why we warm up, so that you don’t have to experience the pain that I had to endure.

A well designed warm up should consist of a light run/jog, some dynamic stretches and some specific movements focused on the exercise, event or competition.  We warm up because:

• It allows us to mentally focus on the upcoming workout or activity
• Improves performance, because the warm muscles can contract and relax quicker
• Will help reduce muscle stiffness
• Allows the heart rate to get faster to prepare for the activity
• Increases body temperature, muscle temperature, blood flow and metabolism
• Allows for greater economy of movement because there is less resistance on the muscles
• Facilitates motor unit recruitment for the upcoming activity
• Facilitates oxygen utilization which the muscles will need during exercise
• And of course, will help reduce the risk of injury

Always consult your doctor before starting any type of exercise program.  Eat clean and eat about 90 minutes before your activity.  Focus on your breathing and posture.  Stay hydrated and allow enough time for your body to recover.  Always listen to your body – stop if you feel any pain or discomfort.