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Don’t Let A Bad Warm-Up Cool Off Your Workout!

Published on January 16, 2014

Making it to the gym is often half the battle, but once you’re there, how you do get started? The challenge of any great workout is the proper warm-up. For starters, lets dispel the notion that plodding along on treadmill at a leisurely pace doesn’t come close to sufficient. If your goal is to burn calories and build lean muscle then we need to approach our warm-up much differently.

Why do we need to warm-up? Preparing the body for vigorous exercise by raising the total body temperature, as well as warming up the muscles helps to prepare and protect the body from injury. Cold muscles with low blood flow are more susceptible to injury. Warming up properly will increase range of motion and prevent muscle and joint stiffness.

The best and most effective method of warming-up includes movements that will become part of the workout. For instance, performing 10-20 squats before progressing to the workout squats using weights. This is beneficial because it increases the temperature of the specific muscles that will be used in more intense activity later in the workout.

Length and intensity of the warm-up should be adjusted to each individual depending on level of fitness. In most cases however, 5-10 minutes is sufficient time for most individuals to break into a light sweat. A very important point to note, is that stretching should never be used to warm up. Instead, stretching should always follow the workout.

So let’s get out there and get warmed up!

Michael A. DiCillo
Executive Director & Certified Personal Trainer
The Lu-Jean Feng Clinic

Patient Testimonials

  • “I believe she is the best in the country at what she does. Instantly I noticed my neck and shoulder pain was gone and I could breathe much better” – Crystal Hefner
  • "When it comes to explant surgery I think Dr. Feng is the best doctor in the world. She’s done more studies, she’s testified in trials, the whole spectrum of anything to do with explant surgery she’s done it.”
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  • “Every communication I had with their office was so professional, and they were so kind and accommodating.”
  • "Dr. Feng is not all about cosmetic surgery…she is about getting healthy and giving her patients the tools to stay that way!”
  • "Went from being overweight, to physically fit and ready for a marathon within 7 months of my surgery. You are in the best of care at her surgical center.”
  • "I was thrilled to have NO PAIN from my procedure! Almost 9 hours of surgery and I awoke with NO nausea, no pain. I was afraid after the nerve block wore off I would have pain…but NO!"
  • "She took a good long time talking with me and my husband, so if there was a time when I had to wait, I figured she was giving someone else her undivided attention…I felt totally taken care of"
  • "Dr. Feng is an expert in her field… [attended] Yale at 16… She has perfected the anesthesia so that nausea can be avoided and she uses nerve blocks to make sure that you aren’t in pain after the procedure"
  • "Dr. Feng removed my ruptured breast implants as well as the inflamed capsules and sent them to her pathologist, which was instrumental in getting my health insurer to cover the surgery, which she also appealed on my behalf"
  • "Words cannot begin to capture the gratitude that I would like to express to you right now. Without your talent, vision and perfectionism my breasts, my health and probably my outlook on life would have been very unhealthy"
  • "I am cured! Those were (my doctor’s) exact words…If it wasn’t for your kindness, your tremendous talent and of course your outstanding staff I would have never known what it feels like to have a normal life again"
  • "I get a comment from every doctor I see about my fabulous scar. I almost have nothing to be seen. Everyone thinks it looks awesome!"
  • "She explanted my 7 year old implants for me and gave me a lolipop lift. She is extremely talented. She made my breast look better than they did with implants"
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