Benefits of a Proper Warm-Up
We work out to strengthen our bodies and to get in great shape. However if a proper warm-up hasn’t been executed, then there’s a greater probability of injury. Plus, we’re not giving our bodies a chance to train at our highest potential.
By taking 10-15 minutes prior to your workout, you’re prepping your body both mentally and physically for optimal performance.
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WHY
In your warm-up, the goal is to get the heart rate up, and to get the blood flow moving throughout the body. By getting more oxygen to the muscles, your body temperature will rise. There will be less shock to the system once you start bigger/harder movements, which decreases any chances of injury.
Mentally
A warm-up shifts your focus to the tasks on hand, and to get in to the mental state to create a better mind/body connection.
Physically
As noted, a warm-up will help your body stay safe, and prepares the neuromuscular system for quality movement execution. It will address any imbalances and mobility/movement issues, and will strengthen the muscles required for the upcoming training session.
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WHAT & HOW
A formula of quick cardio, soft tissue work, mobility, stability, core activation exercises, and nervous system activation, will make sure you are ready to train at your best.
Cardio (2-4 minutes)
Get your blood moving with non-impact cardio, to increase joint fluid, body temperature, and neurological activation/wake-up.
Examples — light jog, elliptical, bike, or walk.
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Soft Tissue Work (2 minutes)
Using a foam roller, release trigger points in problem areas, and focus on the muscle groups you’re targeting that day.
Once you find a problem area, hold on it for 15-20 seconds, and take deep breaths. Slowly move 1 inch up, stopping where needed.
Common areas of tightness are calves, hips, and hamstrings.
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Mobility (2 minutes)
Proceed into dynamic range of motion exercises; increasing joint range of motion. Avoid passive stretching.
Examples — leg swings, chest openers, arm circles, and wall angels.
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Stability (3-5 minutes)
Get your body moving in dynamic movement patterns.
Examples — walking lunges, inchworms, shoulder stability (tabletop on all fours, knees 2 inches off the floor), hip thrusts, and band walks.
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Core Activation (1-2 minutes)
Static and simple, focus on diaphragmatic breathing and full-body tension.
Examples — front/side/high (push-up) plank
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Nervous System Activation (1-2 minutes)
Lastly, get your heart rate up and ready for your workout.
Examples — ladder drills, running on the spot with high knees.
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