You know, yesterday kind of surprised me. Admittedly, on Monday mornings I typically wake up a little upset the weekend’s over. However, yesterday went surprised me with some of life’s plain old simple pleasures…
…like a free Americano, thanks to a filled up little punch card!
Dessert last night was pretty epic, too…
Yeah, I caved and bought it. I just didn’t feel like making my own edible cookie dough – so I coughed up the $6.99 and bought a pint. And then I mixed it with a hefty serving of organic vanilla bean ice cream. And swooned.
I suppose it’s a good thing I was able to squeeze in a kick booty spin class that morning
Theodora mentioned on her blog the other day on how it just wasn’t making sense financially to keep paying for her gym membership. I kinda feel the same way – especially since I have a whole other gym (the one I train my clients at) that I get to use for free. The only problem is it doesn’t offer group fitness classes, which is the only reason I pay for a completely separate membership. Anyway, I currently only go there once, maybe twice, a week. It doesn’t make sense when I think about the cost.
So this week, I’m resolving to change that by going to a fitness class every day this week. Of course this is just something I’d like to do for myself, but I encourage anyone who’s a member at a gym that offers group fitness classes to make it your group fitness week, too!
Yesterday was spin, and today is Body Attack. I haven’t been for nearly half a year, so I’ll be sure to let ya’ll know how that turns out
I love group fitness classes, and you may remember that I’m studying to become group fitness instructor-certified, so there’s no reason I shouldn’t be going. Plus, I love how group fitness classes cover it ALL – the warm up, workout, cool down, and stretching – in an hour or less.
This brings me to today’s Tuesday Tip, which is all about the warm up. Not too long ago, I dedicated an entire post to dynamic warm ups, why they’re important, and my favorite dynamic warm up exercises.
Part of the reason I encourage dynamic warm ups is to increase core-temperature elevation, which is what I want to discuss today! They don’t call it a “warm” up for nothing! It’s essential that we raise our body temperatures during our warm up for several reasons.
Warming up the body with warm up exercises before a workout has the following physiological effects on the body:
-Achieves a higher metabolism. Did you know that for each degree of temperature elevation, the metabolic rate of cells increases by 13% ?
-Increases efficiency in the working muscle groups. This is because at higher body temps, blood flow is shunted away from internal organs and redirected to working muscles.
-Releases oxygen to the muscles.
-Increases speed and force of muscle contraction.
-Increases muscle, tendon, and ligament elasticity.
-Decreases post-workout soreness and during-workout burn. This is because of the gradual increase in energy production, which limits lactic-acid buildup.
All of these factors help decrease the chance for injury because they have the potential to increase neuromuscular coordination, delay fatigue, and make the tissues less susceptible to damage.
So, by how much do we need to increase the internal core temperature to reap the above physiological effects?
About 1-2 degrees, or so much that sweating is just beginning to occur.
Of course, don’t forget to cool down after your workout, as that has just as many benefits, but that’s another post for another day
Happy Tuesday, all! Off to Body Attack for this girl then it’s client time!
What does your warm up usually consist of?
Do you take any group fitness classes as part of your workout routine?