Best Pre-Workout ~ Advice For Health

Here at 99 Nutrition we suggest to maximise your pre-workout you should start with a warm up of walking, biking, jogging or some other cardiovascular exercise for a period of 10 to 15 minuets. This will then be followed by some dynamic stretches, focusing on the muscles you want to train on. These exercises can be some light plyometric, callisthenics or agility exercises. We suggest that you save the static stretches for in between sets and post workout.

Here is an example of our suggested pre-workout:

Stationary bike for ten minutes
Arm circles for fifteen seconds forward, then back
Forward and back arm swings for fifteen seconds
Chest pass with a medicine ball for ten repetitions
Explosive push-ups all the way to the floor for a set of ten repetitions

The pectorals, deltoids, latissimus dorsi, and triceps should be well warmed and stretched at this point and ready for any exercises thrown at them. This type of stretching serves to stretch the tendons, the belly of the muscle, and even the fascia around the muscle. The muscle is better prepared for the workout and will be less susceptible to the potential injuries encountered when training a cold, or poorly stretched, muscle.

Our key tip for pre-workout is to make sure to stretch all of the muscles that will be involved in the workout. Obviously, the latissimus dorsi, teres major, rhombus, and trapezius muscles must all be stretched, but don't forget the others. The spinal erectos (lower back), the rear deltoids, the biceps, the forearms, and the neck all get worked hard during a back workout. If dead lift or power cleans are performed then the hips and legs also get worked.

Pre workout stretching is necessary to prepare the muscles, and entire body, for the work to follow. Neglecting this important pre workout routine can result in injuries, sometimes career ending. Pre workout stretching is as important, or more, as any other pre workout routine.

99 Nutrition Team
http://www.99nutrition.co.uk

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