0

Your Cart is Empty

The Missing Triad: Three things to add to your weight training routine to avoid injury and capitalize gains

July 22, 2013 2 min read

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:
  • 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!!!
Studies show combining dynamic stretching with your warm-up assists in preparing your muscles and nervous system, increases oxygen and blood supply to your muscles, and help attain a greater range of motion. Dynamic stretching should be a part of any good weight training program. If not, include them today! Simply choose 3-5 stretches (10-25 reps each) to create a circuit. REMEMBER: Maintain control of muscles throughout entire movement. Happy stretching! Peep below for a few of my fav dynamic stretches. JUMPING JACKS Jumping_jacks ARM CIRCLES Arm-circles WALKING LUNGES walking-lunges-art LEG SWINGS leg swings ALTERNATING TOE TOUCHES alternate-toe BUTT KICKS 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;)

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 3 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Image of Bodyrock blog article - 5 Signs Your Eating Habits Are Too Restrictive
5 Signs Your Eating Habits Are Too Restrictive

March 09, 2017 5 min read

Your food choices should never leave you feeling anxious or guilty. Learn how to fight back!
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.