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WHY IS WARMING UP BEFORE EXERCISE SO IMPORTANT? Wealwayshearabout thecrucialaspectofproperwarm-ups,butwhyexactlyare they so crucial? Well, the truth is that while it may not seem like it at the time, warming up thebodybeforeengaging inexerciseofanysortcanposeseveralbenefits. Ifyou are a fitness enthusiast who is looking to enhance their warm-up routine, contact Johnston & Elevate Physical Therapy today. 9 5 2 1 9 6 5 1
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The importance of proper warm-ups. Stretching and proper warm-ups before exercise are arguably most important in helping your body avoid injury. As an athlete, we understand that one of your primary goals is staying healthy so you can participate inyoursportorexerciseofchoice.Ourphysical therapistsatJohnston& Elevate Physical Therapy can teach you warm up routines that utilize light weights, resistance bands, or targeted stretches to get your body ready for physical activity. Some light cardio can also be beneficial in your warm-up routine, as the goal is to have your muscles warm and loosened up. When this happens, your muscle cells become oxygenated and ready to work. Maintainingproper formduringyourwarm-ups is justas importantasmaintaining it duringyourmainexercise,and isoneof themainkeys toavoiding injury.Yourphysical therapist will analyze your form to make sure you’re doing everything correctly in order to maximize results during your workout and help you get the most out of it. Warming up can make all the difference for those who are aging and active. As we age, our bodies simply aren’t as limber as they used to be – putting us at risk for exercise-related injuries.Properwarm-upsareagreatresourcefor thosewhostillwant to remainactivebutmaybeprone to injuriesoratahigher riskofdeveloping injuries. Additional benefits of warming up before exercise. While injury prevention is the mainbenefit, therearemanyways thatwarminguphelpsyourbody.Someadditional benefits include:
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n° 315825 - Level Hard
• Reducing muscle tension. Tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching and light exercises before a workout helps toalleviate this tensionandhelpmusclesexpandandcontractmoreefficiently. • Increasing range of motion in your joints. Warming up helps your joints move fluidlyand throughout their full rangeofmotion.This improvesmovementefficiency and function, which means better performance. • Improving circulation. In addition to improving muscle mechanics, the enhanced circulation that warm-ups bring can also accelerate the recovery of painful areas, reduce post-workout soreness, and increase your energy levels. •Helpingwithstressrelief. Byalleviatingphysical tensionwithaconsistentwarm-up routine,youcaneasepsychologicalstress, too.Plus,evidenceshows thatstretching and/orparticipating in lightexercisesbeforeaworkout improvesyour “psychological readiness” and helps you get your head in the game. Ready togetstarted?Contactus today! All inall,adoptingaproperwarm-up routine before participating in strenuous physical activity is a small-time investment for a long-term benefit. If you have any questions about how to warm up properly and how we can help, contact Johnston & Elevate Physical Therapy today. 6 4 7 7 9 3 8 5 9 4 3 5 1 2 2 8 4 9
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ROQUEFORT PEAR SALAD
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n° 3996 - Level Hard
INGREDIENTS • 1 head leaf lettuce, torn into bite- size pieces • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mus- tard • 1/2 cup pecans • 1/3 cup olive oil
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• 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
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DIRECTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
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n° 329149 - Level Hard
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