There are several questions that are frequently posed to fitness professionals.  I’ve selected a few of those to answer today. The more you understand about exercise and wellness, the greater the likelihood of adopting healthy habits for the long-term.

 Why Should I Warm Up?

Progressively warming-up helps the body safely makes the physiological changes necessary for an injury-free workout.  As the warm-up begins, the heart rate increases resulting in greater blood circulation to working muscles.  The joints become lubricated. Your range of motion increases, leading to a safer, more effective workout.

Warm-up activities can include walking or light calisthenics such as squats, planks or lunges

Why Should I Strengthen My Core?

Your core includes your abdominals, back, hips and glutes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.  Exercising your core trains these muscles to work in harmony, leading to better balance and stability, whether on the playing field or in daily activities.

Some examples of core exercises include the plank, bridge and superman. (See images respectively.)

What are Benefits of Resistance Training?

Resistance training is the use of weights or body weight exercises to increase lean muscle mass. Resistance training can improve your outward appearance considerably, but it can also improve your interior system as well, one key way is by speeding up your metabolism.  The metabolism speeds up because it takes more energy to sustain the muscle gained from resistance training than it takes to sustain fat.

Resistance training also helps strengthen the skeletal system.  By working out regularly, bone density can be maintained and the risk of osteoporosis decreases.

Gaining strength can improve overall quality of life.  Everyday functional activities become easier, energy levels go up and our bodies are well prepared for a more active and healthy lifestyle.

Why is Setting a Fitness Goal Important?

Realistic but challenging goals serve as a powerful motivator.  The odds of success are greatly increased when the plan includes a short-term (8-16 weeks) goal.  Significant change in strength, flexibility and body composition occurs in approximately 8-12 weeks.  Try setting a goal to workout at least 3 days a week.  Put your workout on your calendar for a specific time of day and make it a priority.

The benefits to a healthy amount exercise are limitless.  You feel better.  You look better.  Make exercise a priority and your body will reap the many benefits of a stronger, healthier you!

Reference:  Principles of Health and Fitness by The Cooper Institute