How to Warm Up Properly and Avoid Injury

Here at Abu Dhabi Personal Trainers we hear a lot of stories about injuries that occur and this can be due to a limited or complete lack of a warm up. If you are a client, a personal trainer, or are considering a change of a career to become a personal trainer then take a look at the information below:

What is a warm-up?

A warm-up is a session, which takes place prior to doing physical activity is commonly know as a warm up. The best personal trainers in Abu Dhabi will focus their warms up on the upcoming focus of the training session. Usually a warm-up will consist of light cardiovascular exercises combined with stretches.

What happens in a warm-up?

Most warm-up sessions will include a combination of cardiovascular exercises, stretching and strength drills. The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up, while stretching warms the muscles and prepare them for the movements they will be required to carry out during the activity. Explosive strength exercises, which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow; these exercises should only be done once the muscles are warm; this will prevent injuries.

Effects of the warm-up

The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Warm-ups can also be used to practice skills and team drills.

How long should a warm up last?

Most warm up sessions last between 10 and 20 minutes. This allows the body plenty of time to gradually get ready for physical activity and gives the client time to prepare them mentally.

Preventing injury

The most important reason for doing a warm up is to prevent injury during exercise; keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely.

11 Sources of Plant Protein

How much protein do you eat? What are the sources of your protein? Here at Abu Dhabi Personal Trainers we believe in not only getting our protein from animal sources! Eating fewer animal products and loading up on powerful plant proteins can help prevent and reverse chronic diseases such as cancer, heart disease and diabetes. So why not add some of these plant based proteins to your diet today?

1. CHIA SEEDS

2. GREEN PEAS

3. HEMP SEEDS

4. LEAFY GREENS (Spinach, kale, collard greens)

5. WHOLE-GRAIN PASTA

6. OAT BRAN

7. PUMPKIN SEEDS

8. QUINOA

9. SPIRULINA

10. TAHINI

11. WILD RICE

3 Breakfast Rules to Help You Lose Weight!

Here at Abu Dhabi Personal Trainers we believe that breakfast is the most important meal of the day! But you need to make sure that you’re doing it right. If you are currently on a fitness journey of trying to maintain or lose weight then here are 3 tips that our personal trainers think you should consider when enjoying your first meal of the day.

1. Eat breakfast soon after you wake up : Studies have found that eating breakfast jump-starts your metabolism and can also help make sure you don’t feel starved later resulting in you making bad meal choices for lunch or dinner. To take advantage of your body’s fat-burning potential, try to eat breakfast soon after waking up.

2. Go for filling foods : Stay away from foods that are high glycemic and will only lead to a mid morning crash. Choose foods that are full of fibre and slow-digesting nutrients to help keep you satisfied throughout the morning. Our personal trainers recommend high fiber and high protein breakfast options to ensure you feel full and energized throughout the day!

3. Watch your portions : A big breakfast can help fill you up, but you don’t want to overdo it. Keep calories in check by looking at suggested serving sizes!