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warm up Warm up Avoid aches and injuries by ensuring you prepare for your workout correctly Running short on time? Usually the first thing to get ditched from a workout will be the warm up – you're going to get toasty enough during the session itself, right? Wrong. Warm ups provide an essential preparation to the main workout, normally utilising both flexibility based stretches as well as a cardiovascular element to ensure your body is ready and raring to go when you want to push yourself during the session. Warm ups prepare your muscles for the full ranges of movement that they will experience during your exercise. What stretches are used in a warm up? For the flexibility aspect, there are two main types of stretches that you will use: • Dynamic stretches • Static maintenance stretches Dynamic stretching is based on movement, and using the momentum generated to help increase your range of movement through your joints. Performed under control, these often mimic the sport or activity you will undertake during the session, like a practice almost. Static maintenance stretches on the other hand is where your muscles are taken to the end of their normal range of motion and then held there without bouncing for approximately six to 10 seconds. These help to maintain the normal length of the muscle, especially as during exercise, your muscles will be contracting, getting shorter and thicker. What components do you usually see in a warm up? Mobility Pulse Raising Exercises Preparatory Stretches Second Pulse Raiser / Re-Warm This heats up the synovial fluid within your joint capsules, allowing the joint to move more freely and smoothly, also acting as a better shock absorber Elevating the heart rate and increasing body temperature, this gives time for vasodilatation (widening of the blood vessels) to prepare for more strenous exercise Stretches the main muscle groups that will be worked in the session to prepare and lengthen them Gradually warms the client after a temperature drop during the stretches Katie is the editor of Personal Trainer magazine, a qualified Level 2 Gym Instructor and is currently undergoing her Level 3 Personal Trainer qualification with Discovery Learning. Get in touch at katie@ptmagazine.co.uk | PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 34
Make sure to perform activation and mobilisation exercises... ...if you plan on tackling heavy, compound lifts during your session. © dreamwaves | shutterstock.com
Page 1 and 2: the yearbook 2016 from the creators
Page 3 and 4: Hello! Because we love you brillian
Page 5 and 6: © wow.subtropica | shutterstock.co
Page 7 and 8: nutrition 1 Oats I opt for organic,
Page 9 and 10: nutrition Blueberry and Almond Prot
Page 11 and 12: nutrition lunching lets get Health
Page 13 and 14: nutrition Prep time: Cooking time:
Page 15 and 16: PAY JUST £32.98! SUBSCRIPTION OFFE
Page 17 and 18: nutrition © Stephanie Frey | shutt
Page 19 and 20: nutrition Prep time: 10-12 minutes
Page 21 and 22: nutrition dive in to dessert! Cocon
Page 23 and 24: nutrition Plum Puddings with Almond
Page 25 and 26: nutrition Frozen Banana Delights In
Page 27 and 28: nutrition Nutritionist Hanna Sillit
Page 29 and 30: nutrition Mini Mango Bites Makes 12
Page 31 and 32: © Antonio Gravante | shutterstock.
Page 33: nutrition Green Vanilla Protein Smo
Page 37 and 38: WARM UP Inch worms Start in a push
Page 39 and 40: warm up 30 SECONDS SHADOW BOXING -
Page 41 and 42: warm up ROW Grab the weight with yo
Page 43 and 44: warm up TRICEP EXTENSION Stand with
Page 45 and 46: WORKOUTS This programme is designed
Page 47 and 48: workouts Precision Arm Workout Spor
Page 49 and 50: workouts Close grip bench press: tr
Page 51 and 52: programme THE PLAN WEEK 1: WEEK 2 :
Page 53 and 54: workout UPRIGHT ROW Begin kneeling
Page 55 and 56: workout SIDE/FRONT RAISES Begin sta
Page 57 and 58: workout Lower body workout Personal
Page 59 and 60: workout FORWARD LUNGES: 2 SETS OF 1
Page 61 and 62: WHEN LIFE KNOCKS YOU DOWN... SQUAT
Page 63 and 64: workouts DEPTH JUMPS Muscles worked
Page 65 and 66: workouts PLYO V PRESS Muscles worke
Page 67 and 68: workout SHAOLIN PUNCHES - SPECIAL A
Page 69 and 70: workouts Lower Body Workout Plan PT
Page 71 and 72: workout 30 minute HIIT workout Stam
Page 73 and 74: workout BICYCLE CRUNCHES Lie on you
Page 75 and 76: workouts Power through TRX Personal
Page 77 and 78: workouts TRX ROW Taking the TRX in
Page 79 and 80: WORKOUTS MON WEEK 1 WEEK 2 WEEK 3 W
Page 81 and 82: workout Personal trainer Declan O
Page 83 and 84: workout C2: BARBELL ROMANIAN DEADLI
Page 85 and 86:
cool down Yoga Cool Down Just like
Page 87 and 88:
cool down Figure 4 pose Stretches t
Page 89 and 90:
cool down A. PEC STRETCH Hold your
Page 91 and 92:
cool down Fitness Pilates cool down
Page 93 and 94:
cool down OUTER THIGH/ ABDUCTOR REL
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