Life gets busy so it’s tempting to skip the warm-up and get going but this is setting your body up to be both less efficient and at risk of injury. The aim of a warm-up should be to loosen and heat up the body. Plus, it gets you mentally prepared too.
Static vs Dynamic warm-ups
Static stretching is exactly how it sounds and involves stretching different muscle groups while standing on the same spot. Just doing static stretching before a workout can actually overextend your muscles and potentially rob them of the power and strength needed for the workout session. It’s best to leave the static stuff to the cool down session at the end. That’s right, you should also be cooling down!
Dynamic warm-ups are winners because they serve to get all the joints moving at the same time, working together while taking the body through progressive movements. This helps to loosen and stretch the muscles. Think of it like pregaming your muscles, improving blood circulation and activating your central nervous system. Dynamic warm-ups prime your body for maximum joint and muscle flexibility, so you can get maximum results out of your workout!
Depending on your fitness level and the goal of your workout, warm-ups will vary. As a starting point, here are a few basic goals that accommodate every workout.
1. Loosen up
Prep your body for exercise with mobility movements by grabbing a foam roller. Start by rolling your back, then hit sections of your legs, glute and hip flexors.
2. Increase your heart rate
This gets the blood pumping and would be taking a jog, slow row or low resistance pedal on a bike. The key is that you are still able to talk comfortably while doing it otherwise you are pushing too hard.
3. Get dynamic
Remember, this involves continuous movements through the stretches. For instance, you can make big arm circles in both directions, kick your legs forward or touch your toes and reach up to the sky, do some punches, kicks and high knees and so on. There is no limit to the variety of warm-up moves that can get you ready for action. The ones listed here cover the basics, so you may feel that you’d like to build on them or mix it up a bit with options like jump ropes, lunges, push ups or spider man steps. Get your limbs moving and get creative!
4. Ease into the workout
The idea here is to warm-up with the planned workout session in mind. You are essentially moving through the workout at a lower intensity. If you are planning a hard run, warm-up with a few technique drills. If you plan on doing back squats, start with bodyweight squats or an empty bar. These low intensity movements will assist with preparing your body for action and working on muscle memory.
Warming up is a very important start to any workout. It ensures that you don’t injure yourself while training and helps you focus on how to do exercises correctly. Find an enjoyable warm-up and remember to listen to your body’s cues. Don’t forget to cool down afterwards!