Train Harder and Smarter, Part 1

FUNCTIONAL WARM-UP: Not just stretching and doing "light" cardio.

Traditionally, fitness professionals and coaches have recommended stretching and doing light cardio before a strength, power, or endurance workout. The rational is that doing light cardio (jogging, walking, jumping jacks, etc.) helps to improve blood circulation, increase body temperature, and increase oxygen and carbon dioxide exchange. Static stretching helps to increase muscle and joint flexibility, decrease muscle stiffness, and increase elasticity of muscles and other tissues.

However, doing static stretching before a workout can be very counter-productive and can lead to injury. The reason is that when a muscle is stretched, it relaxes and receives less neural stimulation from the central nervous system (CNS). Therefore, it does not help the mind and body prepare for the upcoming exercise or activities which requires active neural stimulation.

Nowadays, many professionals are beginning to see the value and logic of movement preps--or some may call it functional warm-up--which is a method to help the mind and body prepare for exercise by incorporating cardiovascular training, mobliity, stability, and balance training all-in-one. The purpose of movement preps is also to correct any muscle imbalances you may have, such as one leg or hip may be weaker than the other, or one shoulder is less flexible than the other. Movement preps can help burn more calories than just limping on a treadmill and stretch because they involve all muscle groups and joints in the body.

Compare the following "textbook" method and the "functional" method for an intermediate exerciser. Some of you who have worked with me long enough would recognize some of these functional exercises.

TEXTBOOK
1. Warm-up: 5-10 mins on cardio machine
2. Stretch all major muscle groups: calves, hamstrings, hip flexors, lower back, chest, latissimus dorsi, upper trapezius....list goes on....
3. Exercise on all major muscle groups: Same as above.
4. Cool-doown: stretch all major muscle groups and 5 mins cardio

FUNCTIONAL
1. Movement preps: frog squat and overhead reach; medicine ball chopper series; mountain climber; the iron cross
2. Triple Threat combo: any 3 exercises that emphasizes the trunk and hips
3. Strength: any push, pull, squat, lunge and press with progressions
4. Cooldown: static stretching + movement preps

As you can see, the functional paradigm focuses on movement, not just muscles alone. Also, this method can save you time and increase productivity and results.

Static stretching, however, can be doing AFTER a workout. When the muscles and joints are warm and more elastic, then you may do any static stretching on any muscles that feel tight and fatigued. Functional warm-ups is a great wake-up call to the CNS and gets you prepared to burn and sweat.

One of the fitness industry's well-known and respected professional and entrepreneur is Mark Verstegen, who wrote the following article on movement preps: http://www.athletesperformance.com/spj/article.php?id=2.

Stay fit and strong.



"All fixed set patterns are incapable of adaptability or pliability. The truth is outside of all fixed patterns.” --Bruce Lee (1940-1973)