How well prepared is your body?
Too often, an adequate warm up is neglected when it comes to our fitness routine as the workout becomes the primary focus. However, it’s important to ensure that our bodies (joints, muscles and minds) are properly prepared for the loads, positions and movements we are about to do.
Movement preparation should be focused on the body areas you’re intending to target for that session. For example, including some bodyweight exercises that offer different demands including a variety of angles, planes of movement and stability tasks will help prepare the muscles, joints and ready some skill qualities such as proprioception.
Let’s have a look at ways to enhance your movement patterning.
Improve range of movement
As a student in my final term of studying BSc (hons) Sport Rehabilitation, my passion for improving and educating my own clients on overall Musculoskeletal (MSK) health has never been greater! I am a passionate advocate of the term ‘Movement is Medicine’ whatever your fitness goal.
As well as using body weight mobility patterns, we have lots of other equipment in the gym that can assist you. For example, you may want to consider some Self-Myofascial Release (SMFR) by using the foam roller? While we know from research that SMFR doesn’t ‘break down knots’ or ‘stretch fascia’ studies have shown there is some improvement of range of movement (ROM) and a decrease of perceived muscle soreness in the short term likely due to some neuromodulation. If you are unsure how to use the roller, then please speak to a member of the gym team who can discuss whether its use is beneficial for you and will be able to offer some direction of its use.
Not to be confused with ballistic stretching! Active stretching utilizes a controlled stretch / shortening cycle as it takes the muscle into a lengthened (Eccentric) and shortened (Concentric) state. Performed in a controlled manner, active stretching helps encourage muscle coordination and encourages the length tension relationship between muscle groups while warming up the tissue. Remember to ease into the stretches and breath with each rep!
Build it up
Gradual escalation! This doesn’t mean you ramp up the intensity massively, but this is the part where you begin to integrate some more global movements and stability exercises. An example may be: starting on the mat with an isolated active thigh stretch to a body weight squat or lunge. This stage should begin to replicate some of the movement patterns you are about to do in your workout.
Take home message …
Don’t skip the warm-up! By spending some time preparing your body for your workout will help enhance you overall movement quality and effectiveness of your workout.
If you require any advice on your fitness routine, why not take advantage of your free re-programme with one of the team. Alternatively, you can speak to one of the gym team who will be able to advise you on your next visit the Health Club.
Sarah O’Driscoll | Gym Team Leader / Personal Trainer | firstname.lastname@example.org
Roehampton Club Health Club App
Members may now use the Roehampton Club Health Club App to view, book and cancel classes.
Please see below a step-by-step guide on how to do this:
1. Download the Roehampton Club Gym and Studios App from your device’s App Store.
2. Create an account. These details are not the same as your website login details.
3. Once you have created a new account or logged into your previously set up one, you can now access the app content. From here you can click to view the Studio Class Timetable, book classes and participate in fitness events.
4. To book or cancel a class you will need to use your Member login for the Roehampton Club website. Depending on your login details, this may be different to your App login details. If you do not know your Member login for the website, please contact email@example.com
If you have any problems downloading or using the app, please speak to a member of the Gym Team.