Exercise Programming with Warm Up

Exercise programming can be a fun and creative way to switch up your workouts.  Warm Up teaches people how to start simply, and then layer movements and workout techniques as you go.  The easiest program I suggest is

Warm Up

Workout

Cool Down

Once you learn the Warm Up exercises you will increase your movement vocabulary.  The more exercises you know and understand the greater your intuition in your body will guide you to what feels good.  Let your good feeling around exercise inspire you to do more repetitions, stretch a little longer and flip out your mat daily.

Let’s talk about how many repetitions is right for you.  For the most part, each video in the Warm Up library demonstrates 5 repetitions.  5 repetitions is the minimal number of reps I recommend for each Warm Up.  As you become familiar with the program feel free to increase the reps gradually each month to 8 repetitions, 10 repetitions, 12, 15, 18, and then 20.  Challenge yourself and do what feels good.  When you increase the repetitions gradually give your body 4-6 weeks to adjust before increasing the number again.

Let’s call each Warm Up video a set.  In exercise programming there are reps and sets.  Repetitions are how many times you repeat a specific movement, and sets are how many times you repeat each exercise in your program.  For example, you could do 5 repetitions of push ups for 3 sets totalling 15 push ups.  Maybe you take a break in between each set for a child’s pose to rest and recover.  How much time you take in between sets is called recovery time.  Often programs are built on ratios of time spent in motion compared to rest time in between sets.

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Workout:Recovery

Common ratios can be 1:1, 2:1, 1:2, and 1:3

1:0 would be no recovery time.  If you change the muscle group that is focused on from one exercise to the next, there is no need for recovery.  The Pilates method often uses this ratio with short amounts of recovery time between exercises since the focus is always shifting until you have received a full body workout.  

The best way to start is with a Warm Up assessment.  Warm Up author and instructor, Hawa Robin Cahn does postural assessment based on science and intuition.  She can recommend which videos to practice and how to progress.  Use the guided meditations in the section Warm Up workouts for the Heart on days you rest for recovery.  Warm Up workouts for the Body are safe to practice daily.  Ask your body for permission to Warm Up.  Then ask your body how many days a week you would like to commit to Warm Up.  Set a reminder on your phone and discover the best time of day to Warm Up for you.

Love yourself daily. 

Warm Up daily.