CANADIAN PHYSIQUE ALLIANCE November/December ISSUE | Page 113

Another consideration would be the symmetry
between and within muscle groups and the
ability of the individual to lengthen and shorten
a particular muscle on demand.
Juan: This is all amazing information Robin. These
tips can really help all of us. I know some people
are on a time crunch though and feel that as they
add new techniques to their warm ups, very
quickly does extra time in the gym add up. How
long is too long of a warmup?
Robin: I can’t generalize what I would consider
too long of a warm-up. Some individuals have
injuries, or live in colder climates, and some
individuals are just older in age and need
longer to feel ready for exercise. For most
people, 15 minutes of preparation should be
sufficient.
Juan: That makes sense. Let’s pretend you have a
client and that you are putting them through a
warm up. What are some warm up techniques you
would recommend for people out there looking to
maximize their training and why?
Robin: The top 3 warm up techniques I
recommend are visual & proprioceptive drills,
mobility & stability drills and muscle activation
techniques
Visual & proprioceptive drills are a simple and
effective way of tuning up your body’s ability to
recognize where you are in space and reset the
nervous system.
Mobility & stability drills can be thought of as a
way of connecting to the body internally by
contracting muscles through a full range of
motion. A good lower body example is doing
airplanes and single leg RDL’s. A good upper
body example is doing kettlebell windmills and
bottom’s up press.