1/4/2024 0 Comments Download inch wormsIt means that a repetitive effort such as sitting or lifting a weight causes certain muscles to tighten. This is known as the cumulative injury cycle (or cumulative trauma disorder). These adhesions can block circulation and cause pain, inflammation, and limited mobility. When your body has chronic tightness, tension, or an area with a history of injury or overuse, adhesions usually form in the muscles, tendons, and ligaments. Step 2: Soft Tissue Work on a Foam Roller Your light aerobic/cardio warm-up can last 5-10 minutes and should be done at your “talk test pace”, which is a pace/intensity where you can hear your breathing but are still able to maintain a conversation. I’ll let you figure out what happens there. Otherwise, getting into your workout with cold muscles is like stretching an elastic band that you’ve just pulled out of the freezer. Doing some light jogging, biking, or anything else that increases your heart rate/temperature is what you need to start with. Step 1: Light Aerobic Warm-upĮvery workout needs to start with an activity that will raise your core temperature and make your muscles more elastic for the coming workout. If you incorporate foam rolling I would add another 3-5 minutes (it’s totally worth it). In general, you can complete a great dynamic warm-up in about 10 minutes-5 minutes for your light aerobic component and 5 minutes for the dynamic stretches.
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