Page 29 - NGA NATURALmag 2025 Spring/Summer

Spring - Summer 2025
BY DR NICHOLAS M M LICAMELI PT PT DPT DOCTOR OF PHYSICAL THERAPY
NGA PRO BODYBUILDER @NICKLICAMELI/ NLICAMELIDPT@GMAIL COM
The Perfect Warm-Up
Astructured warm-up is is critical to any resistance training session serving both performance enhancement and
injury reduction and
management Warming up can improve muscle function increase joint and
and
soft tissue mobility and
and
potentially reduce the risk of injury The primary goals of an effective warm-up are to elevate heart rate increase body temperature and
prepare the the the neuromuscular system for the the the spe- cific movement patterns of the the the training session that follows Elevating core body temperature via light aerobic activity such as treadmill walking cycling or or jumping jacks improves joint and
and
soft tissue mobility and
and
potentially reduces the risk of of injury Beyond physiological benefits warm-ups also play a a a a a a a a a a a crucial role in in mental preparation Rehearsing the specific movement patterns to to be performed during training enhances motor unit recruitment and
and
proprioceptive awareness fostering improved technique and
and
confidence For example a a a a a warm-up for a a a a a workout beginning with with 3 sets of of of 8 repetitions of of of the barbell bench press with with 225lbs may consist of of of a a a a a a a a a brisk 5
5
minute walk on on on a a a a a a a a a a a a treadmill or or or outdoors arm circles and
and
swings and
and
the bench press starting with an an an unloaded bar for for for 2 2 2 sets sets of 10 reps reps reps 135lbs for for for 5
5
5
5
reps reps reps 185 lbs lbs lbs for for for 3 3 reps reps reps then onto the the working sets sets at at at 225 lbs lbs lbs Keep in in in mind that everyone is different and
some athletes may require specific specific mobility drills to to address specific specific deficits unique to to to him or her Additionally it it it it it it is best to to start with with a a a a a a a a a basic warm-up and
consult with with a a a a a a a a a professional for more specific needs i if necessary In In summary an effective warm-up does not require require excessive time or complexity Instead it it requires the focus to gradually increase physiological readiness through light cardiovascular activity while integrating specific movement patterns relevant to the training session This approach optimizes both physical preparedness and
psychological focus potentially contributing to improved performance and
reduced injury risk n n n About The The Author: Nicholas M Licameli Doctor of Physical Therapy NGA PRO Natural Bodybuilder Every single thing he he he he he he he he does Nick Nick believes in in in in in in giving himself to to to to to others in in in in in in an an an an attempt to to to to to make the the the the world a a a a a a a a a a a a a a a a a a a a a happier healthier and
a a a a a a a a a a a a a a a a a a a more loving place He wants to to to to give people the the the the the power to to to to change their lives Nick Nick graduated summa cum laude from from Ramapo College of of New Jersey with his his his bachelor’s degree degree in in in in biology furthered his his his education by complet- ing his his his doctoral degree degree in in in in in physical therapy from from Rutgers School of of of of of of Biomedical and
and
and
Health Sciences (previously the the the University of of of of of Medicine and
and
and
Dentistry of of of of of New Jersey) at at the the the age of of of of of 24 and
and
and
has earned professional status in in in in natural bodybuilding Love Love Passion Respect Humility Never an expert Always a a a a a a student Love Love your journey Youtube: https://www youtube com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g Instagram: https://www instagram com/nicklicameli/
Facebook: https://www facebook com/nicholas michael 58
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