Warm ups

September issue of Women's Health -- check out a fall fashion guide in this issue too!

Time to get those muscles moving. Ease into your workouts.
The importance of stretching and easing into a workout is key to preventing injuries. Also, to help you perform your best.

If you don't stretch before your workout, your muscles won't be warmed up and ready to go, and psychologically it can make you feel more out of shape and be frustrated. To avoid that feeing, spend 10 to 20 minutes stretching.

In the September issue of Women's Health, a short blurb explains that Australian researchers discover that warm-ups help increase the contraction speed of muscles, helping them prepare for action.

Warm-ups usually will mimic something you'll do in your planned workout. If you want to run, spend a few minutes walking at a brisk pace, then take the next minute or so jogging at a comfortable speed -- a speed where you aren't winded.

A warm-up lasting at least five minutes is great, but don't go too long.

Try these at home

Stretching is one of the most important things to do before and after your workouts.
It gets your muscles all warmed up and helps to prevent injury. IF something does happen, being stretched out could help the injury to be not as serious as it could have been.

Stretching releases the lactic acid from your muscles. It's a good release. It can cure headaches, if your shoulders are tight, stretch out your hamstrings and it'll loosen them up, as well as relief for headaches.

Here are two basic easy stretches that can really help and can not only be applied to just these two parts of your body, but can be easily morphed into a more intense full body stretch.

Hamstrings: Stretch these big muscles out.

Hamstring stretch: Make sure your back is straight as you lean over. If you can reach for your toes and pull them back towards your body, and you'll add in a little calf stretch as well. (Keep in mind, you don't have to touch your toes.) DON'T bounce up and down when you stretch, your muscles will be very tight at first if it's been a while since you've stretched or you've just worked out. Just hold the stretch for at least 10 seconds, breath, release than repeat it several more times. You can soon add in a routine if you want too with different stretches.

Quadriceps stretch: you can also do this stretch laying on the floor.

Quad stretch: Especially after a hike, run or anything during the day, these muscles work hard and get tight. Brace yourself on the wall with your opposite hand that won't be holding up your quad. Stand up tall and don't bend over or slouch, keep good form.

Tips: When you release stretches, GENTLY release, don't hop out of it.

Reason to keep stretching

After a workout our muscles get tight and our bodies can feel a little stiff, but good and strong. Incorporating stretching into your daily routine, whether it be when you wake up, or when you go to bed at night. It's good to stretch before your workout and after.

It keeps you limber to help decrease chances of injury if you fall, and keeps your body healthy and strong. Plus, it even helps you workout even harder.

Things to remember: 

**When you stretch, don't bounce up and down, just carefully let your body relax into the stretch and take deep breaths.

**Hold each stretch for at least 30 seconds. It get's easier as you go. If it's too hard the first time, hold for 10 seconds, release, switch sides and then repeat for a longer period of time.

**Stretch daily, spend at least 10 or more minutes on a good period of time to wake up and stretch your body out.