If you were training for a marathon you I’m assuming that you wouldn’t just go out and run 26.2 miles, you’d train for it right? You’d probably start with an achievable distance like 2 miles and work your way up by adding a mile a week. If you were sensible then you’d probably schedule some deload weeks (weeks where you reduce your training volume). This principle transfers directly to resistance training too but for some reason people tend to ignore this.
It’s no good going into the gym and deciding to deadlift 100kg in your first session. Equally, you’re not making the best of your time if you’re just picking up the same weights and doing the same exercises week in, week out. Instead, you should be striving to ensure that you are making your workouts harder so that your body doesn’t get used to them and plateau. The progressive overload principle tells us that in order to get stronger or to grow our muscles, our bodies need to be stressed (by lifting weights) beyond what they are normally stressed by. You can do this in many ways but the simplest ways to incorporate this principle into weight training is to:
increase repetitions (reps)
increase training frequency
You can also do other things like supersets, pyramid systems, eccentric training and forced reps. However, these are more complicated and they aren’t really necessary as adjusting the elements above will get you there.
Let me know how you get on and if you have any questions, post them below. Happy training!
So I’ve had a few questions recently about warming up, whether it’s necessary and how to structure a warm up. In this blog I’m going to look at what a warm up is, whether you need one and how to structure one.
The purpose of a warm up is to prepare your body for the exercise session. Rather than jumping in at full intensity, you are easing your body and mind into the session and getting yourself ready for what is to come. As such, the focus of your warm up will depend on what the content of your main session is going to be.
A good warm up helps to prevent injury by loosening up the joints that you are going to use, raising your pulse and body temperature, and getting more blood to the muscles. I always think that a good warm up helps you to mentally prepare for the main session as it can be overwhelming skip straight to the main session.
So Who needs to Warm Up?
The short answer to this is everybody. Everybody needs to do some form of warm up although the type and duration of the warm up is going to vary from person to person.
One of the factors that will affect your warm up is your fitness level. The fitter you are, the quicker you can probably warm up and the reverse is true, so if you are unfit or new to exercise, then you should spend longer preparing your body for the session ahead.
Unfortunately, age is also a factor that affects the length of your warm up. Generally, the older you are, the longer that you should spend on your warm up. Older adults could take up to 20 minutes to warm up. Personally, I have noticed that now that I am in my mid 30’s a 1 minute warm up just isn’t going to cut it. In my teens I often used to get away with this (I used to take ages to get dressed so I always missed the warm up for hockey), but now I would suffer for it.
Other factors to consider are the temperature, if it is colder then it will take longer to warm up than if it is warmer, the intensity of the main session so the higher the intensity the longer the warm up needs to be (so minute HIIT sessions require a long warm up) and the content of your main session. If you are planning a leg day, then you should concentrate on warming up your lower body and it always takes me longer to warm up my lower body.
Despite what you may be thinking, you shouldn’t just launch straight into stretching. First of all, you should do some mobility work and any spinal mobility work should be performed first. Personally, I start any warm up with head rotations and then the pilates roll down. Other mobility exercises such as arm rotations maybe carried out while you are on the second part of the warm up: the pulse raiser.
The CV machines in the gym are ideal for the pulse raiser although you don’t have to use them. You should do some form of cardiovascular exercise that uses big muscle groups but that doesn’t need too much from you in terms of range of movement (i.e. you aren’t having to go into deep knee bends). You should start off slowly and then build up so that out of a scale of 1 to 10 with 10 being you are a hot sweaty mess to can’t to anymore and 1 being that you are practically asleep, you are a 3-4. This section is going to take between 5-10 minutes depending on the factors above. Personally, I like to go on the cross-trainer for about 7 minutes as it uses your whole body and I increase the resistance every two minutes.
Only after you have raised your pulse should you stretch. Now there are different types of stretching but if you are reading this then I’m going to assume that you are not a high-level athlete where your ability to perform to your maximum in the training session is important. As such, you don’t have to worry about whether you should do dynamic stretches or static stretches (I might write a post on this another day), just stretch and hold those stretches for between 6-10 seconds. Bear in mind what you are going to be working that day, if you are doing a lower body session then concentrate on the lower body, if you are doing an upper body session then obviously concentrate on upper body.
Finally, and this is something that I did not realise until I did my gym instructor qualification, is that after your stretching you should get back on the CV equipment and raise your pulse again. Again, you should be gradually increasing your pulse again to get it back up to where it was at the end of your pulse raiser (this should only take between 3-5 minutes).
So there it is! At this point you will be ready to hit your session hard! I know that this seems like a lot and initially you would think that it would take you a lot of time but some of the steps can be combined, i.e. you could do the mobility work on the treadmill or bike, you could also do some of the stretches on there. As you get used to this it will get quicker and it is a component of your fitness regime that does require a bit of time.
How do you like to warm up? Do you find that this has changed over time?
You may have heard people into fitness talking about NEAT. Not as in, “that’s neat!” Or “the gym was really neat and tidy”, but more as a “getting my NEAT up”, “#neatup24/7”, “it all count’s towards the NEAT”. But what is this NEAT?
NEAT is an acronym, it stands for Non-Exercise Activity Thermogenesis. It’s a bit of a mouthful and you can see why it’s been shortened. Luckily, it sounds a lot more complicated than it actually is. NEAT is basically is the energy that you use for everything that you do apart from eating, sleeping and ‘official exercise’. So this means that it includes walking places, taking the stairs, fidgeting, cleaning – literally everything else. It’s just movement in a non-exercise setting.
NEAT is a crucial tool when it comes to losing fat because you only have a certain amount of hours in the day where you can go to the gym or do an official workout. However, lots of small activities such as walking place and taking the stairs genuinely do mount up…and when I say mount up I mean that they actually add up over the course of the day to more than you would do in the gym. It’s an invaluable tool to burn calories and to get you into a calorie deficit – which is the only way to lose fat (*without surgery which I’m not advocating here).
So next time you’re feeling lazy and parking close to the supermarket, remember that arguably NEAT is more important than ‘official exercise’ and park further away. But let’s go one further than that, why not make a pledge that this during March you’ll pick one thing to do that will increase your NEAT? I can’t do too many stairs at the moment due to an issue with my knee (which would be the obvious one in my nine-storey workplace), but I am going to get up and talk to people rather than emailing where I can.
Let me know what you pledge to do to increase your NEAT in the comments below!