I wanted to revisit our guidelines for the aerobic portion of our Warm-Up section and how we can get the most out of it! This is geared towards our traditional 60 min True40 class but there are still great talking points for when you are teaching express or cardio classes as well. 

Here are 3 specific ways, according to our guidelines, that we can improve leading warm-ups so our clients can get the most out of all our classes:

• 1. Stay in each posture for the appropriate amount of time.
  • Our guidelines state you perform 3-4 exercises for 1.5 – 2 min each. 
  • This gives you proper time to give all of your modifications and add-ons
  • This stimulates your muscles so that they are active and can operate more efficiently throughout the class
  • Allows for more time to raise your heart rate to a calorie and fat-burning level
  • We want to raise our heart rate and keep it elevated so our bodies can stay warm throughout the class. This trains your body to move oxygen and blood to your muscles more efficiently.
  • Postures should be set up quickly and don’t require the “True-Cueing” process. Once clients are moving you should give kinetic cues followed by posture modifications.
  • Most warm-up postures only require 2 “slow counts” before you progress to the faster-desired tempo. Simple postures such as Chair Squats can begin at a faster tempo and don’t require a setup.
  • Some postures can transition immediately into each other, while others just need a few quick setups (see Instagram account for some examples)
• 2.Set up and Transition postures quickly
• 3. Make your movements bigger
  • Low-impact cardio allows for a greater range of motion than “high-impact”
  • Working in a greater range of motion improves joint mobility and muscle strengthening
  • This builds body awareness for our clients and allows them to “push” the limits they’ve set for themselves
  • Clients are going to mimic how you are moving. Exaggerating each warm-up posture (i.e squatting deeper) will set the bar of how much they can move. 
  • Encourage them to challenge themselves, to “sink a little deeper” letting them know they are setting their body up for success for the rest of class the more they can move in warm-up.