The essential warm-up for all fitness levels

As we approach the eighth week since the start of the fall term, I hope that you have begun or have continued your new healthy lifestyle. And by this eighth week, we've talked about countless aspects to consider when we want to improve our overall fitness level.

We've covered how certain foods help the body perform better while others help the cells break down unwanted fat. We've discussed the difference between endurance training and short interval energy burst training. We've established how to eat throughout the day to keep our energy levels up and metabolism revved. We've even delved inside my head and the reasons why I choose to make working out a large part of my life.

And for those of you who have read enough on generics for now, I agree, let's go deeper.

The Warm-Up

Whether you're a newbie or a pro, here's some advice that should be common sense to you: warm-up. For now, let's focus on this important phase of the workout and spend the next two weeks making sure we do it right.

Why is warming up important? Light movements in this stage help a number of body parts adjust to the physical labor you're about to perform. This includes getting blood flow to all the right places. More blood going to the muscles helps prevent skeletal and connective injuries. Cold muscles do not absorb shock or impact well. Tendons and ligaments are more susceptible to injury or even tearing when they are stiff.

This increased blood flow helps prevent injuries because it allows for great flexibility and elasticity in stretching exercises so you don't move beyond the threshold of certain body parts.

Physiologically, getting your blood pumping prepares your cardiovascular system for more strenuous activity. Lungs need time to adjust to heavier breathing, blood vessels need time to adjust their dilation for higher blood pressure, and the heart needs time to gradually work up to a fast pump.

All of these things happen to accommodate for increased oxygen and nutrient intake from the blood as a result of strain on the body.

This way, you get a continuous and easy transition from rest to stress. As you do your stretches and your jumping jacks, you will feel your body temperature rise, a little sweat through your shirt and a more noticeable pulse inside your chest.

Equally as important and simultaneously occurring is the preparation of your nervous system. You may not be consciously aware of it, but your motor skills are not as refined during the early stages of a workout.

The reason for this lack of bodily synchronization is because loosening up enhances the speed of nerve impulse transmissions, which improves neuromuscular and motor coordination.

Personally, I like to spend at least 15 minutes warming up before any cardio, plyo, lifting or strength training session. If I'm not sweating, I'm not done warming up. Once I feel sweat seeping through parts of my shirt, then I know that my body is ready to amp it up. The following are some warm-up routines:

Beginner:

· One slow lap around a field (two to four around the indoor track) followed by leg stretches, a few kneeling push-ups and upper body extensions on the indoor stretching machines

· Eight minutes on the elliptical or six minutes on the tread mill at 25 percent max speed, stretches and arm circles and movements with very light weights 2.5lbs-8lbs

· Fast walk around a field or indoor track, at each of the four corners do one of the following: ten jumping jacks, six kneeling push-ups, six vertical jumps reaching for the ceiling and five lunges on each leg

Intermediate:

· Two slow laps around a field (four to six around the indoor track) followed by stretches and movements with light weights 8lbs-12.5lbs

· 10 minutes on the elliptical or six minutes at 40 percent max speed, stretches

· Jump rope for counts of 50 second or one minute intervals, push-ups, stretches, light weights, repeat three times

Advanced:

· Six to 10 minutes around a track or treadmill at 50 percent max speed, stretches, medicine ball movements

· Jump rope for counts of 50 or two minute intervals, push-ups, pull-ups, light weights, repeat four times

· Jog for three minutes, Select a distance, divide it into thirds and run 15 percent, 35 percent and 70 percent of max effort for each third respectively, stretch, light weights

While it is always necessary to warm-up, if you feel tired during any of these exercise above, stop and go to your workout or continue with them but cut your workout short. You don't want to waste all of your energy doing jumping jacks if you originally wanted to do ten sets of squats.

Besides, the physical benefits of warming up, it's also important to know what you're in for. Giving yourself 10 or even five minutes to jog and stretch lets you think about what exactly your workout will consist of and immerse you in the mindset of carrying through that routine. There is almost no way you can have a good workout if you're not mentally prepared and willing to do it.

Believe it or not, the zone is a real thing, and when people get into it, they will forget about answering texts, talking to a friend across the room or the time left before they have to leave.

Warm-up time is your time and it prepares you and no one else for what ensues, be it stadium stairs, a five mile run, 150 meter sprints or supersets on the bench.

If you can get into the routine of properly warming up before every session, you will realize that you've come a long way and you owe it to yourself to have a good workout.

Sure, it may be hard to get used to working up a sweat beforehand or spending all that energy just to prepare yourself, but if you can find a path with no obstacles, it probably doesn't lead anywhere.