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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Body
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    Rightly regarded by many as the “sport for a lifetime,” tennis is one of those activities anyone at almost any age or fitness level can play and enjoy. All you need is a racquet, a few tennis balls, a partner, and access to a court. Read >>
  • Do Your Muscles a Favor
    You may have a hard time finding enough space in your busy schedule to exercise, so why make extra time to warm up and cool down? You're about to find out. Read >>
  • Good Idea, Bad Form
    Your body was created to move in certain ways, so moving out of alignment or placing unnecessary stress on certain muscles or joints may cause a lack of results, leave you feeling sore, or even lead to injury. Avoid them all with the right form. Read >>
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Health and Fitness News
Chandra Young is now a professional Fitness Trainer

Self Actualization is true happiness and I couldn't be happier.   I trained with Coach Berry and realized the path to my fullfilling my dreams and professional goals.  I am now a Certified Personal Trainer with my own business.  Please read my story at by clicking here >>

Do Your Muscles a Favor

Include a warm up and cool down as part of your workout.

Even though warming up and cooling down only add a few extra minutes to a workout, many people skip this part of exercise.

They arrive at the gym, head straight for the treadmill, set their pace for an allotted amount of time, do their workout, then leave the gym. With such a workout routine, calories are still burned, muscles strengthened, and heart health improved, but the workout is missing two things that could take you to the next level: a warm up and a cool down.

You may have a hard time finding enough space in your busy schedule to exercise, so why make extra time to warm up and cool down? Also, to reap their benefits, what's the proper way to warm up and cool down?

Why Warm Up?

When done the right way, a warm up prepares your mind and body for action. Exercise done at a slow pace as part of a warm up increases blood flow and oxygen to the muscles and raises your body temperature so you're more flexible. By gradually elevating your heart rate, you reduce the amount of stress on your heart.

The stretches done during a warm up lessen muscle stiffness and increase range of motion. And overall, a warm up has the potential to prevent injury, reduce soreness, and lessen the strain on muscles, joints, and tendons.

Way to Warm Up

At the start of your workout, spend 5 to 10 minutes warming up. The longer or more intense your workout, the longer your warm up should be. A warm up may make you start sweating, but it shouldn't leave you out of breath.
Begin your warm up with a few exercises that require full body motion and work your large muscle groups. Examples include jumping jacks, kicks, side bends, arm swings, squats, or jumping rope.

Then transition to a slower or-lower intensity version of your workout. If you'll be speed walking, warm up with a brisk walk. Start out your run with a slow jog or swim a couple slow laps before increasing your speed in the pool.

Now that your muscles are warmed up, transition to a few light stretches (never stretch cold muscles) before your workout. Aim to do at least one stretch per major muscle group (calves, hamstrings, quadriceps, glutes, abdominals, back, biceps, and triceps) for about 10 seconds each. Don't forget to breathe during your stretches, move slowly and gently, and never bounce your stretch.

Why Cool Down?

Whereas a warm up prepares your muscles, a cool down helps your musclesrecover from exertion, bringing your breathing and heart rate back to normal. Stopping exercise too suddenly can cause light-headedness. On the other hand, gradually decreasing your workout's intensity will allow your heart rate and blood pressure to come down slowly in a way that your body appreciates.

Way to Cool Down

Like warming up, a cool down is a 5- to 10-minute continuation of your workout, but at a decreased pace and lower intensity. Your cool down can be the same thing you did to warm up. Then, end your cool down with more intense, but never painful, stretches of each major muscle group. This helps elongate and relax muscles; increase the flow of blood, which delivers oxygen and nutrients for muscle recovery; and removes lactic acid to reduce soreness.