July 22, 2013
The Missing Triad: Three things to add to your weight training routine to avoid injury and capitalize gains
Part One: Dynamic Stretching
If you’re anything like me, my typical gym routine looks like this:
5:00 PM: Walk in gym, proceed to treadmill.
5:00ish: Warm up on treadmill for 5 minutes.
5:05 PM: Walk (briskly) to the machine/squat rack/ set of weights I’ve been eyeballing the entire time I was on treadmill.
5:06 PM- (some time around) 6:00 PM: Train like the beastly She-Hulk I envision my body morphing into;)
Side note: Yes, I a) wear gloves because I happen to like my hands soft and b) veer on the tad-bit-dramatic side.)
6:00 PM- Proceed to locker room, gather my belongings, and exit gym.
Minus minor deviations, most people can relate to this scenario. If this is you, I regret to inform you you’re doing it all WRONG!!! My first three posts will be dedicated to injury prevention and muscle gains conservation. Part one will focus on a subject that many fitness enthusiast avoid until injuries set in: Stretching. Yes, stretching.
There are three basic forms of stretching:
ARM CIRCLES
WALKING LUNGES
LEG SWINGS
ALTERNATING TOE TOUCHES
BUTT KICKS
If you have any dynamic stretches you love please share the knowledge. Feel free to comment below, share this article, and by all means don't be a stranger: Reach out to me via FaceBook- Jean Edwards, Twitter/Instagram/Pinterest- JeanELifestyle. Till next time, xoxo;)
- Dynamic- active stretching that warms your core body temperature and prepares your joints/ligaments for a workload.
- Static- isolated movements that stretch specific muscles. Promotes flexibility and lengthens your muscles.
- Ballistic- isolated movements that stretch specific muscles through bouncy movements. Potentially dangerous and often leads to hyper extension. DO NOT ATTEMPT!!!





