The Warm-Up

The best way to prepare for more strenuous exercise is to perform specific warm-up exercises because they provide a rehearsal of the activity and increase body temperature. Generally, there are three types of warm-up methods: passive (pre-warm up), general, and specific. Regardless of the types of warm-up activities used, the general purpose of warming up prior to physical activity is to increase core body and muscle temperature.

PASSIVE
Generally, a passive warm-up involves such methods as hot showers, massage, or heating pads, but most research has shown that this type of warm-up does not achieve the desired increases in tissue temperature needed to cause a warm-up effect. Due to this, a passive warm-up may be better termed as a pre-warm-up and may allow the athlete to relieve some muscle pain and stiffness and therefore enhance facilitation of body movements for the general warm-up to follow.

GENERAL
The general warm-up is probably the most commonly used technique and employs various movements not directly related to those to be employed in the activity itself, with the goal being to increase tissue temperature and improve the efficiency of the cardiovascular and respiratory systems for the physiological demands and processes that will soon be placed on it. These may start with joint rotation and gently twisting and bending movements usually followed by jogging, cycling, jumping rope or light calisthenics.

DYNAMIC
The final component of the warm-up is dynamic flexibility training. Active- Dynamic flexibility training consists of functional-based exercises that use sport-specific movements to prepare the body for activity. This type of training has been used for some time, but is still not common knowledge among coaches and athletes. While active- dynamic flexibility training is not as commonly used as other types of stretching (static, ballistic, and PNF); this type of training has some unique aspects that may warrant its use in an athlete’s warm-up.

Alcohol Slows Down Muscle Growth

Some of the great weight lifters and boxers from the early 1900s trained in the back saloons. Typically, they would drink beer, do a few reps or box a round, then drink some more. While this makes for a great story, it’s lousy way to train. Dr. C.H. Lang and colleagues from Penn State University found that even moderate drinking decreased the rate of protein synthesis by 20 percent. Alcohol interferes with the way amino acids are lined up to make specific proteins. It also blocks the action of the powerful anabolic hormone, insulin-like growth factor (IGF-1). This is important information for athletes and other weight trained athletes. Even a few drinks can erase all the work you did in the gym.

Questions and Answers

Q - What are the guidelines about the maximum amount of weight a person should lose during one week of a weight reduction program?

A - In order to lose a pound of fat you must create a 3500-calorie deficit a week. This deficit is created in two ways: (1) decrease the number of calories you eat by 500 a day, or (2) increase the number of calories (500 calories/day) you expend in a program that includes proper conditioning and strength training.

For safe and effective weight loss, you must do both. The degree to which you can change your diet and your exercise regimen depends upon your lifestyle. If you are making healthy choices and exercising regularly, it may take more work to lose weight. If you are considerably overweight and have not been paying attention to diet and exercise, then little changes may produce initial results more rapidly. Strength training will help with your long-term body composition goals by increasing lean mass.

Safe and effective weight loss is a gradual process that can produce weight loss of a half-pound to two pounds a week. To lose more than two pounds per week, the amount of food has to be greatly restricted and the level of activity must be significantly increased. A high level of calorie restriction often leaves a person undernourished and burned out. By pacing yourself with quality food, proper amount of exercise, adequate amounts of rest and an adoption of a healthier lifestyle, you will ensure that the weight you lose will actually stay off.