Trainer Tips
It’s that time of year to get outside and enjoy the beautiful weather. Whether that means exercise or physical activity in everyday tasks, I hope you’ll take the time to prepare and make sure you’re safe in any of these movements and activities. This all starts with a warm-up. ISSA differentiates between two different warm-ups: a general warm-up and a specific warm-up. Both are important for safe physical activity.
A general warm-up increases your heart rate, respiration, and body temperature. These changes can improve circulation, reduce stiffness, and prevent injury. Specific warm-ups prepare you for the specific activity you are about to do. It activates the same muscles that will be used in the workout but eases you into the activity. For example: before weightlifting, walking for a few minutes on a treadmill, and then to target those muscles, do dynamic stretches or an activity using the same movement patterns without the same level of resistance. If you’re planning to bench press you might first perform a push up to activate many of the same muscles using only your body weight. You could also perform a pressing motion with a resistance band before using a barbell.
So how do we apply this concept at home for daily activities? Are you planning to work in your garden, do some painting, or maybe clean out the garage? A general warm-up for any of these might include a few minutes of walking. This can still be productive time by using that time to walk around your yard and determine your plan of action. You can also use this time to gather your tools and set up your work. The important thing is to get yourself up and moving to ease yourself into any activities that could be more strenuous.
These household tasks can all require reaching overhead with or without weight. (i.e. pruning tree branches, reaching up to paint a wall, removing boxes from high shelves in the garage, etc.) A good specific warm-up can prepare for these overhead reaching tasks by working through the full range of motion for your shoulders. You can do arm circles and shoulder rolls, both forward and back, to prepare your shoulders. You can also hold a broomstick horizontally in front of you with your hands shoulder-width apart and raise the broomstick out in front of you with straight arms and then up to an overhead position before bringing it back down.
(It’s important to pay attention to your physical limitations and consult your doctor if you’re having difficulty with any movements.)
If you think through the specific work, or the exercise you’re about to perform you will be able to identify opportunities to activate those muscles and send the signal to your body that you’re getting ready to work. First, pay attention to which muscle groups you will be using. Then determine the direction(s) you will need to move your body or lift an object. These two pieces of information can help you find a warm-up that best suits your needs.
I hope each of you have a happy and very active summer ahead of you!
Kathleen Reynolds
ISSA Certified Personal Trainer
Group Fitness Instructor
May 2023
