The exercise doctor: go old school with a warm-up that prevents pulls and tears

BEFORE YOU LIFT, you need to do two things to prevent injuries: raise your body temperature and increase the blood flow to your muscles. It's probably the most overlooked aspect of a good workout. Trouble is, that strategic stroll past the S&M-aerobics class in the club doesn't count. But that doesn't mean you need 20 minutes on the bike. Try the Turkish Get-up instead. It requires core strength, shoulder stability, lower-body power, and flexibility. And it can be a workout by itself if done with a heavy-enough weight. For your warm-up, use a light weight and do as many reps as you can in two minutes. That'll prepare your body for whatever your workout has in store for it.

How to do it: Grab a dumbbell in your left hand and lie on your back on the floor. Hold the dumbbell directly above your left shoulder.

Now move to a standing position any way you can while keeping the dumbbell perpendicular to the floor

and without unlocking your elbow. (Roll onto your fight elbow, push yourself to both knees, and then stand up.) Reverse the steps and then repeat with your other arm. That's one rep.

MICHAEL MEJIA, C.S.C.S., is the co-owner of Spectrum Conditioning in Port Washingon, N.Y., and author of the Home Workout Bible.

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning