Here's the scenario:
You and a group of friends took my advice last week and decided to get together for an epic game of pickup football during what will probably be the last nice weekend in Buffalo before the snow comes rolling in.
It's been what seems like forever since you played on that sports team in high school, and you seriously just can't wait to get out there and run around, laugh your head off and play a great game of catch.
You went the extra mile and invited that super cute girl you like to come play with you guys, so you can woo her with your undoubted athletic prowess and so she can see what a great, lively group of friends you have.
Before the game starts, you see your girl getting in a light jog and intermittently stretching in ways that have you breaking your neck trying to get a peek. You proceed to warm up by throwing the ball obnoxiously far apart from each other, executing plays that will never happen in the game. But hey, it sure looks flashy.
Oh what a game it will be...
Eight minutes into playing, your best friend is on the sidelines with a pulled hamstring, your other friend is face down on the field trying to suck down as much oxygen as possible and failing and you have been incapacitated since the second play with the worst cramps you ever had. You try to "shake it off" and grin while your girl runs circles around all of you, smiling and laughing at the clowns before her in that ever-painful, emasculating way.
What happened? What in the world could have possibly made you go from hero to zero in fewer than 10 minutes with your clothes still on?
The answer is simple: you overlooked the importance of the essentials of the pregame: hydrating and stretching.
In order to ensure you are ready to perform at the optimum level for any physical activity, it is an absolute must you make sure you are well hydrated and you have a warm-up period of low-level activity followed by a period of stretching, according to David Ritter, a sophomore aerospace and mechanical engineering and mathematics major, who is also a member of the UB Rugby club.
"First, drink lots of water. Hydration is essential, and if you're dehydrated, you won't be able to perform," Ritter said.
For Ritter, a weekly weight-lifting regiment is essential to ensuring he will be in peak condition every time he steps on the field.
To initiate his workout, Ritter prefers to start with a series of light weight-lifting drills, warming his muscles up and getting his blood moving before he starts in on his heavier, more intensive workout.
"You can warm up with a light jog followed by a full-body stretch and some plyometric drills as well," Ritter said. "Personally, I just prefer to start lifting light and then moving on to heavier weights."
Exercising cold - or working out without a warm-up period - leaves your muscles tight, your circulation sluggish and your adrenaline levels nonexistent - a recipe for a poor, low-output performance.
See how that could have made all of the difference for you and your girl running around on the football field?
I thought so. So next time, just make sure you have been drinking plenty of water and gave yourself ample time to warm up and stretch before you start any sort of exercise program.
You would never skip the pregame session before going to the bar, right?
Well the same rules apply in the sporting world. Now go get 'em and make me proud, you hooligans.
Weekly fit tips:
Be mindful of what you hydrate with
According to Dr. Harold Burton, associate professor of exercise and nutrition science, although it is essential to ensure you are well hydrated, people often hydrate with fluids that are high in refined sugar, which act as empty calories. You shouldn't consistently drink liquids such as pop, juice or energy drinks because high levels of refined sugar will end up being utilized by your body as reserve energy stores ... fat, people. According to an article on livestrong.com, the Institute of Medicine's new standard recommendation for the amount of fluids you should intake daily range from three liters for men, or 13 cups, to 2.2 liters, about nine cups, for women. Make sure you get close to hitting each of these hydration markers, but primarily make sure you are drinking the right stuff (water, low-fat milk, reduced-sugar juices).
All body stretch:
Burton stresses the importance of stretching and flexibility in everyday life, especially as you get older. He states you never want to stretch a cold muscle because that is when you are most likely to injure yourself. According to Burton, it is important to stretch after you work out as a part of your cool-down period to improve your muscle elasticity.
You have to stretch, guys; it is a critical element when it comes to increasing your flexibility, speed, muscle endurance, agility and overall conditioning. For some great full-body stretch routines, check out builtlean.com's dynamic stretching routines - it's some of the most informative, high-impact stretching material I have ever seen. Good luck!
Email: jacob.glaser@ubspectrum.com
