PREVENT INJURY AND MAXIMIZE RESULTS WARM UP BEFORE YOURWORKOUT
KEEP IT SHORT. Your warmup is supposed to prepare your body for a more intense workout, so overexerting yourself beforehand is not helpful. Your warmup should not extend over 15 minutes and should be relatively light. Start with the lowest intensity possible before progressing to higher-level activities. You can break a sweat, but your warmup should never interfere with the actual workout.
If you’re looking to get the most out of your exercise, it’s essential that you warm up beforehand. You prepare your body for the incoming workout so it’s not caught off-guard. Whether it’s because of time constraints or a mistaken belief it doesn’t matter, many people forgo warmups. This is a mistake. Experts in physical health agree that warming up will help you maximize your workout. As we grow older, our muscles become less adaptable. Warming up is the best way to prepare your body for movement and reduce the risk of injury.
PREPARE YOUR MENTAL FOCUS. While your workout will focus on your physical aptitude, you need to ensure your mind is ready for exercise. During the warmup, think about what your goals are for the workout and why you are making the effort in the first place. You will be less likely to quit during your workout because you have reminded yourself of all the reasons it’s worth your time and energy. You’ll likely enjoy it more, which will hopefully reduce distractions, too.
Not all warmups are created equal, though. Here are three tips to ensure your warmup adds something positive to your exercise routine.
USE DYNAMIC MOVEMENT. While stretching is great for limbering up your body and improving flexibility, it’s not the ideal preparation for a workout. Instead, engage in a low-intensity physical activity similar to the activity you’re preparing to perform. For example, if you’re going out for a run, walk for a few minutes beforehand. If you’re going to lift weights, start with a much lower weight before beginning your intense workout. The goal is to get your blood pumping through your body while increasing your heart rate. These less intense movements will help prepare your body for the upcoming workout.
TAKE A BREAK
Easy Cranberry- Apple Salad
Inspired by CookieAndKate.com
Want the taste of fall without the calories? Try this quick and easy salad, topped with homemade apple cider vinaigrette.
INGREDIENTS
For the salad: •
For the dressing: •
1/4 cup dried pumpkin seeds
1/4 cup olive oil
• •
5 cups salad mix
• • • •
1 1/2 tbsp apple cider vinegar
2 Granny Smith apples, chopped into bite-size pieces
1 1/2 tsp honey
1 tsp Dijon mustard
• •
1/3 cup dried cranberries
Salt and pepper to taste
1/3 cup goat cheese, crumbled
DIRECTIONS 1. In a skillet over medium heat, toast the pumpkin seeds until fragrant, then set aside. 2. In a small jar or bowl, whisk together all dressing ingredients, then set aside. 3. Combine all salad ingredients in a large bowl. Drizzle with dressing until lightly coated, then toss and serve!
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