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| The Road to 100 Fit Tip #31, 2008 —
Multi-Joint Workouts
When warming up, it is best to do multi-joint movements that warm up the entire body as opposed to isolated stretches. The purpose of the warm-up is just that; to warm up the body. The time to stretch is after the workout, when your muscles are ready to be stretched.
I am going to explain several multi-joint warm-up exercises that you can do to prepare yourself for any type of workout. However, it is always better to watch the accompanying video to see the exercises for yourself. If you have a chance to look at the video accompanying this fit tip you will see that this fit tip comes to you from Copenhagen, Denmark. Lynne and I were there for our fitness industry roundtable meeting.
- Walking with Arm Circles: Simply walk forward for ten strides performing big arm circles as you walk. The first set of ten arm circles should be in a backward motion as it is more common to slope the shoulders forward and slump forward, so the backward motion helps to open the chest. You should repeat the exercise walking ten steps and doing large forward arms circles. Start in one spot, walk forward for ten strides doing backward arm circles, turn around and walk back doing forward arm circles. If you are inside, simply walk in-place as you do the arm circles. This exercise warms up the ankles, legs, hips, chest, back and shoulders; virtually the entire body.
- Skipping with Arm Circles: Repeat the same exercise but perform 10 skips, or hops, instead of 10 walking strides. Again, skip forward for 10 skips while doing backward arm circles. Turn around and skip back 10 times while performing backward arm circles. If you are indoors, skip in place. It is really best to watch the video to see how to perform this exercise. This exercise slightly raises the intensity of the pervious warm-up exercise.
- Discus Trunk Twists: Spread you legs wider than shoulder width, hold your arms out to the sides as at shoulder height as if you are going to touch your toes and simply twist your trunk slowly as if you are going to throw a discus. This loosens up your hips and back. Your arms and shoulders should rotate 180 degrees. To protect your back be sure to have your head follow your arms and shoulders as they rotate and be sure to lift the heel of the opposite foot off the ground as you twist from side to side. Rotate eight times counting slowly to four on each rotation. Rest for 30 seconds and repeat. Again, watch the video for proper form.
(To see a video representation of this concept,
CLICK HERE. The video is easy to open, requires no download and will not affect the performance of your computer in any way.
Answer to last week's fitness quiz:
What are triglycerides?
The chemical form in which most fats exist in food and in the body. They are also present in blood plasma.
Answer to last week's Question of the Week:
What is the secret to life?
SH: Love, living and enjoy life to the fullest.
GN: Never give up.
ED: Peace of mind, body and soul.
This week's fitness quiz:
What is lupus?
This week's philosophical Question: Again, what is the secret of life?
(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your initials)
Corny Joke of the Week:
A jumper cable walks into a bar. The bartender says, "I'll serve you, but don't start anything."
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