Warming Up Before Exercise: How do you do it?
Last week we looked at the benefits of warming up including
Improved performance, and
Injury prevention.
So how do we warm up?
The important thing to note is that the warm-up should be tailored at what you are about to do.
Sure, there are some good general warm up tips and exercise but is really important to warm up to prepare for the exercise ahead.
For example, we wouldn’t want to do a warm up including lots of jogging and leg stretches for an upper body weights session.
It might be better than no warm up but it probably isn’t the best way to do it.
Get your Motor Running
So where does that leave us?
A great rule of thumb is to warm up with a slower version of what you are about to do.
So if you are about to go for a long run or do a set of sprint session, then maybe a walk and light jog would be a good way to warm up.[i]
If you were about to do a an upper body weights session, than perhaps some light boxercise moves to get the heart pumping and get the arms moving.
Dynamic Stretching
After your get the heart pumping and the body warm, some dynamic stretches should be included.[i]
Dynamic stretches move our joints and muscles through a full range of motion and help us to,
Get our muscles ready for the specific exercise activity,
Stimulate our nervous system,
Increase ligament temperature,
Reduce the risk of injury, and
Improve performance. [ii]
This usually includes movements that mimic what we are about to do.
For running you could try,
Lunges
Body weight squats,
Conclusion
Warming up is important for improving performance and reducing the risk of injury and should be tailored for the exercise you are about to do. Start by getting your heart rate up and your body warm to prepare your muscles, nervous system and tissues. Then do some dynamic movements that are a slow version of what you are about to do.
[i] https://www.acefitness.org/education-and-resources/lifestyle/blog/6665/warm-up-to-work-out/
[ii] https://www.acefitness.org/education-and-resources/lifestyle/blog/6665/warm-up-to-work-out/
[iii] https://www.healthline.com/health/exercise-fitness/dynamic-stretching#What-is-dynamic-stretching?-
[iv] https://www.acefitness.org/certifiednewsarticle/2910/a-detailed-guide-to-designing-activity-specific-warm-up-and-mobility-drills/
[v] https://www.healthline.com/health/fitness-exercise/warm-up-exercises#triceps-warmup
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