what exercisers aren’t doing that’s causing injuries & preventing progression
Are you skipping the warm-up before lifting weights? Do you neglect the cool down and stretching after a workout? The warm-up and the cool-down have important functions and should be a part of your fitness routine.
Your 10-minute warm-up shouldn’t exhaust you, it’s performed to raise the body’s temperature; it also increases the rate at which muscles contract, increases electrical activity, increases the amount of weight you can lift, increases the amount of time a muscle can contract, reduces injury, and improves connective tissues ability to work (1).
A 5-10 minute cool-down is important too. A cool down of light aerobics removes lactic acid, minimizes microtrauma, and reduces muscle soreness (1).
Tight muscles are more prone to tears so don’t to forget to stretch after your workout!
(1) Source: Hatfield PhD., Frederic. Fitness: the Complete Guide. Carpinteria: International Sports Sciences Association. 9th ed., 2018. Print. Pgs. 224-225.