I especially tell this to all of my clients over the age of 50.
As we age, joint flexibility, muscle elasticity, and duration of recovery are all affected.
Muscles that haven’t been warmed up yet have a decrease in blood flow and elasticity.
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Additionally, static stretches actually decrease muscle strength and performance.
Dynamic movements involve moving large muscle groups through a full range of motion.
Some examples are lunges, arm circles, squats, and leg swings.
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For example, when individuals bounce while reaching for their toes.
This causes a protective contraction to prevent overstretching.
However, this could also lead to muscle tension and damage rather than the desired elongation of muscles.
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I know I sound like a Drill Sergeant sometimes.
At the beginning of a workout, complete dynamic stretching.
Static stretching is great at the end of a workout, but no bouncing.
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This is an improper technique and does not allow the full range of motion to elongate the hamstrings.
To optimize stretching the hamstrings, you oughta ensure that your back is flat and your knees are straight.
But there’s hope!
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Pay attention to your form and educate yourself on proper technique with stretches.
Don’t Skip Pre-Workout Hydration
You knew it was coming.
Hydration is very important when starting a workout.
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Dehydration could reduce proper muscle function and increase the possibility of cramps along with fatigue during workouts.
This is an easy habit to implement.
Some examples of compound exercises are Olympic lifts, squats, deadlifts, and HIIT.
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These exercises require more coordination and strength.
Not only are you utilizing your musculoskeletal system, but also your nervous system.
Start with a dynamic warm-up or movement-specific warm-up.
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Continue to focus on form as you progress with weight.
Both help you get into a full range of motion to really get ready for your strength training session.
The core muscles play an important role in stabilizing your spine and pelvic floor muscles.
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Weak or unactivated core muscles lead to poor posture and may lead to back pain or injuries.
It’s not as simple as “sucking it in” to properly activate your core muscles.
As you do this, brace your core muscles and hold.
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You should feel your abdominal muscles tighten.
You want to maintain this core activation while you complete your warm-up and your workout.
As we age, our joints become stiffer, possibly causing a decreased range of motion.
Have you ever heard, “Move it or lose it”?
This is very true of joint range of motion.
I’ve seen this when people stop overhead arm reaching activities in their daily lives.
For example, they stop reaching for the coffee cup in the higher cabinet.
Get in all ranges with your wrists, ankles, knees, hips, and shoulders.
Some examples are to complete wrist and ankle circles.
Warm up your knees with marches, fully bending and extending.
Get a big overhead reach and arm circles to warm up your shoulders.
Keep those joints moving in all ranges.
Both activities require breathing.
Lack of oxygen also causes fatigue sooner, possibly hindering your ability to exercise longer and overall performance.
The solution: sync your breath with your exercise.
Start in a standing position and inhale.
Exhale as you go down into a squatting position then inhale as you return to standing.
The most important thing is to keep moving.
Just do it after a warm-up.
