The Kick-Start, Ab-Chiseling Warm-Up

Spread the love

A more effective warm-up than static stretching can consist of the elliptical, bike, stairmaster, jump rope, etc. Static stretching (when you stretch a muscle and hold it for 10-15 seconds) should not be performed previous to training, as research  has shown that static stretching before training does not aid in preventing injury and it also decreases force production (Landin, et al, 2008), which will be detrimental to the client’s performance in the workout. The warm-up should consist of something to get the blood flowing throughout the body and then continue as the workout progresses.  Static stretching can be performed after the workout as this is when it is actually beneficial and flexibility can be increased. However, static stretching should not be a priority, as through practical experience it is starting to be shown that dynamic movements do more to promote flexibility. If you can do a full range of motion squat, then how much additional flexibility do you need? Add to that the fact that static stretching does nothing to burn calories, burn fat, or strengthen muscle; therefore, it should not be a priority. Try to perform activity that will take full advantage of your time.

Every workout should start with abdominal/low back work (Radcliffe, 1999). When the core is warm, the arms and legs will automatically be warmed up for both safety and performance. These are also the most important muscles to work as they are the primary components for all other forms of strength, influencing the beginning, maintenance, and completion of all movement (Farentinos and Radcliffe, 1999); therefore, we do not want to save them for last and possibly run out of time. For ideas on abdominal work , and the proper videotaped technique from head to toe, you can download onto your ipod and take to the gym with you visit

* * *

Farentinos, R. Radcliffe, J.  (1999).  High Powered Plyometrics.  Champaign, IL:  Human Kinetics.

Landin, D., Nelson, A. G., Schexnayder, I. C., Winchester, J. B., Young, M. A.  Static Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes.  Journal of Strength and Conditioning Research.  13-18.  January, 2008.  Volume, 22, Number 1.

Radcliffe, J.  Getting Into Position.  Training and Conditioning.  April, 1999.  Volume 9, Number 3.

Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
    read more..
  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
    read more..
  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
    read more..
  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
    read more..
  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
    read more..
  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
    read more..
  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
    read more..
  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
    read more..
  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
    read more..
November 2022