Here is part 2 to my last blog entry. Every exercise program should include a warm up and equally important is the cool down. If your personal trainer is not incorporating this into your routine, you need to search for a different personal training facility and fitness trainer.

It is very important to cool down for several reasons including:
- management of DOMS (Delayed Onset Muscle Soreness)
- removal of waste products from your body such as lactic acid
- assists in returning you heart rate and cardiovascular system to a resting level safely
- lowers risk of future injury

Element of a proper cool down include:
- low intensity activity such as walking or 5-10 minutes
- proper and thorough stretching routine, holding stretches for as long as 1 minute or more
- refueling of the body via nutrition- water, minerals, carbohydrates

Most people have heard the advice before, whether is be from their gym teacher or personal trainer- “You need to warm up!”  Many don’t fully understand the concept of a warm up, the benefits, and why you shouldn’t do without it.

First and foremost, warm muscles stretch better and further in preparation for activity. The probability of overstretching a muscle and causing injury is also far less.  The warm muscles, combined with increased elasticity reduces the risk of strains and other related injuries.  Consistent, focused stretching with a warm up assists in achieving a greater range of motion in the long run.

Athletes use the warm up as part of their mental preparation.  This is the time for them to clear their mind, focus on the plan for their sport, and put them in the right mindset.

A proper warm up includes several aspects including:

- a gradual increasing of intensity

- calisthenics or flexibility exercises

- focus on breathing

- move slowly through movements at first

- low-intensity simulations of movements specific to the activity you intend to perform

For additional help, consult a qualified personal training facility and learn methods that may be more specific to your individuality.

It only makes sense that the beloved beverage that so many are fans of has had countless studies done to examine coffee’s impact on health.  This is one of those topics that is of great importance to have some knowledge in the personal training industry.

There is research that indicates that consumption of coffee can:

- reduce diabetes risk

- reduce Parkinson’s risk

- reduce risk of colon cancer

- manage asthma

- control headaches

- boost mood

- prevent cavitites

- enhance athletic endurance and performance

The jolt that many people search for in their cup of joe can also increase nervousness, hand trembling, and cause rapid heartbeat. Coffee may also raise cholesterol levels in some people and may contribute to artery clogging. But most recent large studies show no significant adverse effects on most healthy people.

Some of these benefits are related to the caffeine content, while others are related to the large amounts of antioxidants.  The question we get quite often as personal trainers is “How much coffee is in the beneficial range?”  The basic answer is 1 to 3 cups per day.  It is also important to realize that no one should feel guilty for drinking coffee, as long as it doesn’t adversely affect their life.