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Trainers break down everything you need to know to get a full-body warm-up at home to prevent injury and maximize your workout—and it only takes five minutes.
According to some literature, a 15-minute intermittent warm-up improved mean power output by 7% while having no impact on peak values. [17] These findings suggest that warm-up is an unimportant factor in peak power levels, but if mean power is the variable of interest it is important to standardize the warm-up.
“Jumping jacks are a full body warm up,” says Germano. They stretch your shoulders and the adductor muscles on the inner thigh, all while increasing heart rate and getting blood flowing, she adds.
Isaac Boots, trainer, choreographer and founder of the Torch’d workout, stopped by TODAY to demo a 5-minute full-body workout with abs, legs, glutes and arm exercises.
In the 55 minute format, where there is a track A and B, only one of the tracks are taught. First Block Track 1, Warmup. The focus is on warming up the body for the rest of the workout. Track 2, Mixed Impact. This track focuses warming up the legs for the next track, and getting the heart rate up. Track 3A, Circuit.
The test score is the time taken on the test, in minutes. This can also be converted to an estimated maximal oxygen uptake score using the calculator below and the following formulas, where the value "T" is the total time completed (expressed in minutes and fractions of a minute e.g. 9 minutes 15 seconds = 9.25 minutes).
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