Dr. John Spencer Ellis
Each week, over one million people enjoy a fitness and wellness program created by John Spencer Ellis. His programs are implemented in the top resorts, spas and health clubs. John is the CEO of NESTA (National Exercise & Sports Trainers Association), the Spencer Institute for Life Coaching, and the Get America Fit Foundation.
He created Adventure Boot Camp, the largest fitness boot camp system in the world. His TriActive America signature series of outdoor exercise equipment is used worldwide. John has been featured on ABC, NBC, CBS, PBS, FOX, FOX Sports, FOX Reality, SPIKE and ESPN. He is the fitness and lifestyle expert on Bravo's The Real Housewives of Orange County and Daybreak OC (KDOC news). John is the producer of the documentary The Compass (Jan. 2009).
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Static and dynamic stretching are two elements in a warm-up routine that help prevent injury and maximize performance. But, consider, why do we warm-up at all? And, are there other aspects to a good warm-up routine?
By performing warm-up routines, you actually do literally just that - warm up the body. Internal body temperature can't raise by a large amount, or you would have all the symptoms of a fever. Nevertheless, the temperature in the muscles can, and should, be raised slightly in order to dilate blood vessels and loosen muscles.
That dilation leads to greater blood flow, which helps oxygenate muscles and remove the waste products of cellular activity. Warm muscles are looser, more supple and flexible. That reduces stiffness and lowers resistance to larger movements. That helps reduce the risk of injury and prepares the body for high-performance activity.
A good warm-up also raises the heart rate, respiratory capacity and the overall metabolic level. Among other benefits, this helps deliver nutrients to muscles that will be useful for the workout to come. Warm-ups help lubricate joints, too, as well as lowering the risk to stretched tendons and tears.
No matter what kind of sport or workout you favor, having a well-functioning cardiovascular system and supple joints and muscles are essential for peak performance and low risk of injury.
A 10-15 minute warm-up period, including static and dynamic stretching activities, should be a low-intensity version of the routines that will be undertaken when the warm-up is complete.
Focus the non-stretching aspect of your warm-up more on the specific types of movement called for by the sport or activity you plan to engage in. If you plan to jog five miles, take a brisk walk, followed by a few gentle laps of a hundred yards or less. If you plan to play tennis or golf, spend a few minutes on low-speed, low-impact swings.
As you progress through the warm-up, gradually increase the speed and range of movement. This helps prepare the body and mind both.
Making the increase gradual helps increase the cardio and lung systems, and slowly cranks up needed body chemicals systems without depleting them. It helps gear up the mind for a high performance routine or sports event, in a way that static or even dynamic stretches won't.
Like any physical activity, don't overdo it. Don't warm-up too much or too fast. The idea is to prepare the body for a workout, not perform one.
At the end, you'll be ready to perform the sport or workout of your choice at peak level with minimal risk of injury.
Food for Thaw-t
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Cancer-fighting Bacteria
By: Sharon Bell | 05/12/2008The role of intestinal bacteria in health is not really new. Russian scientist and Nobel Prize winner Elie Metchnikoff believed that the aging process is controlled mainly by the presence of harmful substances in the intestines which interfere with the body's immune system.
The War Inside Me
By: Sharon Bell | 05/12/2008Many great wars have come and gone but the one inside us never ends. That war takes place in the confines of the human intestine and it is being fought by the numerous bacteria that live there.
Extreme Muscle Gains
By: vishal | 05/12/2008I wanted to talk to you about extreme muscle gains. Most people aren't going to achieve any sort of success. they'll go to the gym for a few months and work their butt off for nothing. The reason is that most people don't "get it".
300 Workout Variations
By: vishal | 05/12/2008It seems like the most talked about aspect of the 300 movie was the actor's bodies. Every Spartan solider looked ripped with their chisled abs and strong chest and shoulders. So how exactly do you get a group of actors to look like one of the greatest armies in history and legend?
Keep Your Health in Check With Water Filters
By: Mitch Edwards | 05/12/2008Nowadays, there seems to be a growing concern with the type of water we drink. There are several problems with regard to contamination of water therefore there seems to be a growing need for water filters.
Procedure of Lap Band Surgery: First Question Come in Patient’s Mind
By: Alan James | 05/12/2008The most favorable part of Lap Band Surgery is that if the patient will not be comfortable with the band or for any other reason, if there will be any condition arises to removed the band, it will be possible to returns the stomach in its original form.
How to Prevent Long Waits at Your Next Doctor Visit
By: Dale Adams | 04/12/2008Offers a variety of tips on how to prevent long waits at your next Doctor visit.
Nesta News August 2008
By: John Spencer Ellis | 19/08/2008 | WellnessThe National Exercise and Sports Trainers Association (NESTA) is always trying to stay on top of the health and fitness industry by making innovative personal trainer certification programs and joint ventures with other companies who strive to make advances in the industry.
Conquering Stress
By: John Spencer Ellis | 04/08/2008 | Stress ManagementYes! You can overcome stress! It may seem impossible, but it can be done. Take a look at these simple things you can do to start feeling better now, and things that you can do to get to the bottom of your stress.
Stress-curing: Pruning the Roots
By: John Spencer Ellis | 04/08/2008 | Stress ManagementWhile going for a nice walk can help lessen the feelings of stress, sometimes its better to get to the root of the problem rather than simply covering it up.
Stress-curing: Techniques
By: John Spencer Ellis | 04/08/2008 | Stress ManagementThere are numerous ways to cure stress.
How not to Deal With Stress
By: John Spencer Ellis | 04/08/2008 | Stress ManagementWhile some things may seem like the easy way out of dealing with stress: alcohol, smoking, drugs, sleep aids, even lashing out in anger... all of these will not help in the long run and should be avoided. Take some time getting to the root of the problem rather than simply covering it up.
Stress and Alcohol
By: John Spencer Ellis | 04/08/2008 | Stress ManagementModerate alcohol intake, to be sure, can have beneficial effects. Research suggests that small amounts can even improve mental functioning and increase performance in problem solving while stressed. But, there are also studies that demonstrate that large quantities, particularly when consumed for long periods, actually worsens stress.
Stress and Diet
By: John Spencer Ellis | 04/08/2008 | Stress ManagementAlong with regular exercise, a healthy diet can help lessen the effects of stress.
Stress and Exercise
By: John Spencer Ellis | 04/08/2008 | Stress ManagementExercise is a veritable gold mine when it comes to relieving stress. For one, it gives you a chance to "blow off some steam," and two, your body releases certain neurotransmitters, which can have calming effects on the mind.