Do you sometimes skip the warm-up for fear for ‘burning out’ or ‘losing energy’ before a workout? Or maybe you rush through a warm-up to save time? We admit that we’ve done both, and found out that it was REALLY stupid… 🙂 The right warm up will both boost performance and prevent injuries. But what is a good warm-up? Let’s educate yourselves with help from some great online resources.
Get the basics down with help from PN (read All About Warming Up here):
WHAT IS WARMING UP?
Warming up prepares the body for more intense movement and activity. It literally “warms up” the body by increasing core temperature.
A proper warm-up consists of movements that:
- Move joints through their ranges of motion (ROM) — and enhance this ROM
- Enhance mobility
- Release connective tissue bonds
- Distribute fluid in the joint space
- Boost speed/force of muscle contractions
- Amplify nerve impulse transmission
- Promote oxygen uptake
Movements used during a warm-up might include:
- Movements intended to get the core temperature up and the whole body moving, e.g. brisk walking or light jogging while swinging the arms
- Static movements (moving into a position and briefly holding it) — the classic “stretch and hold”, e.g. touching your toes for 30 seconds.
- Dynamic movements such as:
- stretching while moving (e.g. walking lunges for hip flexibility, or tipping your head side to side for neck mobility)
- moving against light resistance (e.g. a few single-legged Romanian deadlifts with light or no weight, or jumping
PDF with suggestions for dynamic warm-up exercises:
Videos with different warm-up exercises from “Beyond Strength Performance”