What kind of warm up do you have your full functioning clients perform to get ready for a training session.

Fully function conditioned or deconditioned?

If they are fully functional conditioned, I love to use multi-planar lunges, chopping movements and rotational movements.

It is important to remember that the warm up should have components in it that mimic that work that will be performed.

Depends on the client and their goal.

For weight loss I usually have them on a treadmill or elliptical for 10 easy minutes. Its a quick way to get the blood flowing and catch up with them.

For mass gain I take them through dynamic stretches and light weight bearing exercises.

If its an athlete then I take them through a sports specific program.

Hi Mac. A simple yet good general warm-up that I use for my general clients is a 3-5 minute bike ride or a lap around the track if we're outdoors. I usually follow that up with some basic dynamic stretches.

Foir my athletes, it's a much more comprehensive warm-up (e.g. low level plyos, basic reaction drills, more detailed dynamic stretching etc.).

I hope that this helps.

LaRue, CSCS
www.lecfitness.com
larue.cook@lecfitness.com

Dynamic stretching and good old jumping jacks.

It depends on the client and the location. If I have the option of an outdoor space then I make them run for about 5-10 minutes. If not, then some jumping rope will do the trick.

Depending on our workout for the day, some running, jump rope, stepper and dynamic stretching.

It depends on how my clients are feeling and or how active they have been prior to our training.

With my clients input I create a 5 minute dynamic warm-up that prepares the body to move in various planes of motion. I have my client help create the warm up so they take more ownership of it (and do it when I'm not training with them). We occasionally modify or add to the base movement patterns as appropriate for the activity, but I have found that it helps to prepare mentally as well as physically by having a set pattern of movements for warm-up.

For example, complete 30 seconds of each of the 10 following exercises:

1) Jumping Jacks
2) Push Ups
3) Body Weight Squats
4) Transverse Plane Arm Swings
5) Body Weight 45 Degree Lunges
6) Sagittal Plane Arms Swings & Calf Raises
7) Alternating Butt Kickers
8) Push Up Plank Shoulder Touch
9) Alternating Knee Ups
10) Shoulder Shrugs

Here's a blog I wrote awhile back for more details and descriptions: http://www.integratedfit.org/webblog/?p=420

Jonathan
www.integratedfit.org