Primal Move Workout #1: The Warm Up
The warm up is a time when your body gets used to working out with weights or other resistance. You do not want to skip it! If you have been doing regular gym workouts without any kind of warm up, then you are going to get injured because your muscles will be tired after just one session.
Your muscles need some rest before they start getting stronger again.
You may think that you don’t need to do anything before starting your workout, but if you are using machines or lifting weights, then you need to perform some exercises at least once before starting your workout. These exercises will give your muscles enough time to recover from their previous work. Also, you might feel tired during the first few sets of these exercises so it’s better if you take a break between them.
There are many different types of warm ups, which include: stretching, light cardio (walking around), strength training and even aerobics. Each type of warm up will help you build muscle mass faster. Some people prefer to do only one type of warm up each day while others like to do several different kinds.
One thing that all these types of warm ups have in common is that they require minimal equipment such as no weights or machines needed. If you have access to some equipment then by all means use them, but if not then you can do these simple exercises.
The warm up should last about 10-20 minutes and consist of stretching, light calisthenics and possibly even a short jog.
Stretches: These should be the first thing you do before starting the warm up period. Stretching is important for the athlete because it helps prevent injuries. There are many different types of stretches.
The splits is a type of stretch that many people are unable to do because it requires years of practice and patience to achieve. Another type of stretch involves bending your arm or leg at a 90 degree angle and holding it for about 30 seconds.
A lot of stretching can be done without the use of any equipment. You can do some stretching exercises sitting down, standing up or lying on the floor. The only thing that you need is a bit of floor space so that you can lie down or sit down.
Calisthenics: Calisthenics are body weight exercises, such as push-ups, pull-ups and dips. These exercises do not require any equipment at all and can be done anywhere. You just need a bit of floor space to begin with.
Most people believe that they cannot do these types of exercises because they do not have strong enough muscles to perform them. This is not true! As a matter of fact, these exercises are perfect for beginners because they do not require any heavy lifting or equipment. You can start doing hundreds of these exercises without any previous experience at all.
Cardio: Jogging, running, biking and even swimming are all forms of cardio. Most people prefer jogging or running because it’s the most natural kind of exercise that your body was designed to perform. When you run, your whole body gets into action.
Your heart beats faster, your lungs suck in more air, your knees bend back and forth and your arms flap against your body.
Performing cardio activity before weights helps to warm up your muscles and increase blood flow to the muscles so that they work more efficiently during your weight training exercises. It’s also a great way to burn fat and lose weight while developing muscle at the same time.
The only thing that you need for cardio is simply a medium to hard level of intensity for around 20-30 minutes. This means that you shouldn’t walk or jog at a slow pace, you should actually be running at a fast pace. However, you should not push yourself too hard or else you may ruin your weight training session by being too tired.
Always warm up and cool down for at least 5 minutes before and after your weight training routine.
Always make every effort to hold your core tight. This will prevent back injury and improve posture.
Make sure that you always rest and recover after your weight training session. Muscles need time to heal so that they can grow stronger. A good rule of thumb is to wait at least 1-2 days before exercising the same body part again.
Eat plenty of protein after your weight training routine so that you can build muscle. Carbs and fat are also essential for energy, but make sure that you eat healthy foods so that you get all of your necessary vitamins and minerals.
Weight training routines change as you get more experienced. As you gain experience, you will find that you are able to increase the weight that you are lifting. At this point, you may want to switch to a more advanced routine.
Make sure that you are having fun and enjoying yourself. If you aren’t enjoying your workouts, then you won’t stick with them and you won’t get the results that you want.
Overtraining is also a very real danger for those that are new to weight training. This means that you are working out for too long, too often or at too high of an intensity. This can lead to muscle loss, not muscle gain.
If you find that you are constantly sore and feel like you have the flu, then you should decrease your workout frequency and duration.
Remember to mix up your routine every couple of months so that your muscles don’t get used to the same exercises over and over again. Your body will start to adapt very quickly to the exercises that you do and this will lead to a decrease in results.
It’s also a good idea to get some rest and eat plenty of food when you aren’t feeling well. If your body is fighting off an infection or disease, then it’s going to be hard for the muscles to recover properly and grow stronger.
Most importantly, have fun! If you are having fun with it, then you are more likely to stick with it.
Weight Training & Common Injuries
Fortunately, there are some simple things that you can do to help prevent many of the common injuries that are caused by weight training. The first thing is to make sure that you always lift with proper form. This means that you don’t swing the weight and you use your legs and core to lift the weight not your arms.
If you do this, then you greatly decrease the chances of getting shoulder or back injuries.
Next, don’t forget to warm up. Many people like to start their workout with the exercise that they are strongest at, but this is a huge mistake if you want to avoid injuries. Warming up is essential because it gets your blood flowing and prepares your muscles, connective tissue, and central nervous system for the harder work that is to come.
You should also take time to cool down after your weight training routine. This can be even more important than your warm up, especially if you pushed yourself hard. Stretching will help to prevent soreness and decrease muscle tension.
Another common mistake is that some people will increase the weight that they are lifting too quickly. This can lead to a number of common injuries, including:
One of the most important things that you can do to prevent injuries is to start with lower weights and work your way up slowly as your body adapts. For example, if you’re doing seated rows, start with a lower weight than you think that you can handle and then after a couple of weeks, you can increase it slightly.
The last thing to remember is that no matter how strong you get, you will never be stronger than your weakest link. This means that if your wrist/hands or joints in general are weak, then you will be prone to more injuries. Make sure that you take time to strengthen these areas and ALWAYS warm up before beginning any weight training routine.
A Word on Steroids
Steroids are a very touchy subject. On one hand, many people feel as if steroids give people with lower metabolisms or less time to workout an unfair advantage. Others will argue that steroids should be legalized so that people can make their own choices about their bodies.
Whatever you think of steroid use, the choice is yours. Just be aware that if you do use them, then you may be held to a higher standard by certain people and organizations. There are some gyms that will not allow anyone to use steroids and there are competitions that have strict guidelines about steroid use.
It’s up to you if you want to take the risk or not.
Ultimately, it’s your body and you can do what you want with it. If you decide to use steroids, just be smart about it and don’t over do it. Too many people think that they need to inject themselves with insane amounts of steroids in order to see any increase in their strength when this is definitely not the case.
Typically a moderate dose is all that’s needed.
Also, remember that while steroids will help you in the short term, they definitely won’t do anything for your overall health. And they also have several potentially dangerous side effects. They can mess up your hormones, increase your risk of cardiovascular disease and cancer, and even cause mental issues like depression and aggressive behavior.
With that being said, if you do choose to use steroids please know that we are not passing judgment. Everyone has their reasons and we’re not here to moralize. We are just informing you of the risks involved.
Weight Training Exercises
Before you begin any exercise routine it is vital that you get professional guidance. A certified trainer will be able to create a personalized program for you that takes into account your age, weight, injury history, and physical limitations. This is particularly true when it comes to lifting heavy weights as an inexperienced lifter can put themselves at risk of injury.
Having said that, we are going to teach you a few of the most fundamental exercises you need to know in order to get started. Over time, as your strength and stamina improve, you can develop your own routines. Also once your fitness level increases you will find that you are able to perform more difficult exercises.
When performing any of the following routines, warm up for at least 5 minutes with light cardio and stretching.
Sources & references used in this article:
The firefighter’s workout book: the 30 minute a day train-for-life program for men and women by JC Herz – 2015 – Harmony
Wellbeing: Fitness: Primal movements for training anywhere, anytime by M Stefano – 2000 – pdfs.semanticscholar.org
Core performance: the revolutionary workout program to transform your body and your life by A Holdsworth – LSJ: Law Society of NSW Journal, 2015 – search.informit.com.au
The Post Workout Anabolic Window: Bro-Science Myth Busting by D Rosas, C Rosas – 2005 – Harmony