As I had this conversation with another fitness professional the other day, we were lamenting as to how some of our clients come into their training sessions without properly warming up. They say they’re ready to work out but they are not properly warmed up. Why is it important you ask?
First, the warm up prepares the body for exercises. Depending on the type of workout will determine the type of warmup that is needed. This doesn’t only consist of getting the heart rate up but also increasing circulation, loosening the joints and increasing blood flow to the muscles. Warming up the muscles also includes dynamic stretches, myofascial work (foam rolling), etc. This prepares the body for physical activity and prevents injuries.
Most of the time, the excuses that we hear is that a person is pressed for time or they warmed up by walking the dog, dropping the kids off to school or just running up the stairs to get to their workout. It is important for physiological and psychological reasons to properly warm up before exercising.
A proper warm up prepares the heart, lungs and muscles for the strenuous part of the workout. There are many benefits to a proper warm up. They are as follows:
1) Range of motion increases. This allows more movement in the joints.
2) Blood temperature increases as it travels through the muscles which allows for oxygen to be more readily available to the muscles.
3) Blood vessels dilate which causes an increase in blood flow. This also puts less stress on the heart.
4) Muscle temperature increases which reduces the risk of overstretching a muscle which can cause injury. This also increases overall body temperature which improves muscle elasticity.
5) A proper warm up also helps avoid overheating by helping the body cool efficiently with the help of heat-dissipation mechanisms in the body.
6) Another benefit of a proper warm up is that there is an increase in production of hormones such as cortisol and epinephrine which are responsible for regulating energy production.
7) Lastly, a proper warm up enables you to mentally prepare for the work ahead.
The warmup can be kept short and simple. Five to ten minutes of low to moderately strenuous activity will work. It should be similar to the workout ahead. If your workout consists of weight- training then range of motion exercises should be included.
Avoid static stretching (staying in one position) and do dynamic stretching instead. This is done by moving the body as you’re going through a range of motion. For example, walking hip opener, walking quad stretch, inchworms, etc. Static stretches can be done after the workout when the muscles are more pliable.
Over time, through practice and experience, you will find the warm up that suits you best.
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