Don't forget to warm up!

Now that I've more or less recovered from my shoulder injury, I've decided to start doing weight training again. I still feel slight soreness at my left shoulder area and as such I'm rather paranoid and fearful of a potential relapse of the injury. Weights must be kept light and I shall increase gradually as I get stronger.

I've made a mental note of warming up before each and every weight training session. Honestly, warming up is so boring and doesn't look manly-man but it's nonetheless very important.

My lack of warm-up (actually I didn't do any warm-up on that dreadful day) was one of the reasons of how I sustained my shoulder injury.

Warm up prepares your body for an exercise or workout. During warm up, your circulatory system gradually pumps oxygen-rich blood to your working muscles to "warm it up". Once you have adequately warmed up, your body will be ready for an increase in workout intensity. Since your muscles are  warmed up, they will be able to better absorb shocks and impacts during the course of your exercise or workout, thus reducing the chance of sustaining an injury.

Benefits of warming up are as follows:-
1. Increases blood flow to muscle tissues, making the muscles more flexible and elastic;
2. Increases delivery of O2 and nutrients to your working muscles;
3. Prepares your working muscles for workout;
4. Prepares your hearth for an increase in workload and prevents a rapid increase in blood pressure;
5. Prepares your mind for workout;
6. Prepares your nerve-to-muscle system for workout;
7. Improves muscles coordination and reaction;
8. Reduces the chance of sustaining an injury.

I would usually start my warm up by doing 40-50 burpees, followed by some basic stretching movements. I find that doing burpees is the most efficient and effective way of starting the engine and breaking a sweat. Thereafter, I would do 2 warm-up sets prior to doing the actual working sets for each movement.

 
I guess I've to accept that I'm getting older by the day and thus cannot be too careful :-P

Lee Chong Wei

On Sunday, 5th August 2012 at about 8pm (Malaysian time), the whole of Malaysia stopped and dropped everything that they were doing. They were glued to their TVs, watching Lee Chong Wei in action against Lin Dan for the must desired and elusive first Olympics gold medal for Malaysia.

I told Wifey, "Please don't watch the match. I don't want you to bring bad luck to him! I want him to win Malaysia's very first Olympics gold medal!"

For the record, every time Wifey watches Lee Chong Wei in action against Lin Dan, he loses. Maybe it's just plain coincidence but I'm not taking any chances on this big match! :-P

"Ok fine, I won't watch. I'll take care of Sonny and Girlie while you watch the match." Wifey can be such a dahhhhlinnnng! :-*

I felt positive. In fact, I think every Malaysian felt the same. We wanted him to beat the crap out of his #1 nemesis and return home with the coveted Olympics gold medal.

"He is looking good. Very strong and solid performance against Chen Long. He stands a good chance of beating Lin Dan this time around. Go Chong Wei! Go!"

Well, we all know how the match went. It was nail-biting to say the least. Very often I had to remind myself to breathe after each exciting rally/point.

Lee Chong Wei went down fighting. He narrowly lost 21-15, 10-21, 19-21 to world's number one single Lin Dan. There is no shame in this lost. He gave all he had and his fighting spirit was admirable. I had to hold back my tears looking at him squatting down and looking dejected in the middle of the court after losing the final point to Lin Dan.

I speak for all Malaysians...Lee Chong Wei is a hero! A national treasure too, if I may add. 2 Olympics silver medals are no easy-peasy feat.

Hold your head up high, Chong Wei. Well done! Thank you for bringing back the silver medal!