fiteatrest What’s my secret to uninterrupted workout weeks? Warming up! I don’t mean a 3 minute walk on the treadmill. Taking the time for a comprehensive warmup before a workout is crucial for priming your body, preventing injuries, and optimizing performance. Getting your heart rate up with some cardio is one but don’t skip over mobility, stretches and a few other crucial parts. Your muscles and joints need to be adequately prepared for the workout. Here are six essential elements to incorporate into your warm-up routine:
Dynamic Stretches
Dynamic stretches involve controlled, active movements that take your joints and muscles through their full range of motion. These stretches help increase flexibility, improve blood flow, and enhance overall muscle function. Dynamic stretches are done prior to your workout, unlike static stretches done at the end. Some examples of dynamic stretches covering major muscle groups include leg swings, side lunges, lunge twists, arm circles, side bends and torso twists.
Foam Rolling
Foam rolling, or self-myofascial release, is an effective technique to release tension in muscles and improve flexibility. I actually recommend using a foam roller both before and after the workout - prep the muscles and soothe the muscles. By using a foam roller to target specific muscle groups, you can alleviate muscle knots and trigger points, enhancing your overall mobility and reducing the risk of injury. Watch my video on foam rolling techniques:
Mobility Exercises
Mobility, a big part of fitness, has to be maintained, as you start losing it with age (probably by getting more sedentary). So make sure you include mobility exercises prior to your workout as part of warming up. Pay special attention to joint flexibility and stability. This is where having resistance bands is really helpful. Joint mobility drills, such as hip circles, shoulder rotations, and ankle circles, help lubricate the joints and improve their range of motion, ensuring optimal function during your workout.
Light Weight Exercises
Performing workout moves with light weights is an excellent way to activate specific muscle groups. This helps increase blood flow to targeted areas, primes the nervous system, and prepares your muscles for more strenuous activity. Choose light weights and perform controlled reps to activate the muscles without causing fatigue. I often start my workout with a set of light weights, so my muscles are familiar with the workout and practice before adding load.
Core Warmup
My training clients are familiar with core work because we always start every workout by activating the core. A strong core is essential for stability and proper biomechanics during exercise. Plus, starting with core engagement will remind you to keep your core muscles active throughout the workout, which is essential for preventing injury. Some core-specific warm-up exercises include planks, bird-dogs, bridges and crunches. Activating the core muscles before your workout sets a solid foundation for various movements and helps protect the spine.
While this is the full core workout, use some of these exercises for the warmup:
Cardiovascular Exercise
Finally, let’s not skip that treadmill (or whatever cardio equipment you like!). Engage in cardiovascular exercises for at least 5 minutes to elevate your heart rate and increase blood flow throughout your body. You can also jog in place, do some step ups and downs, plank walkout, use the jump rope or do jumping jacks, or high knees. Elevating your heart rate gradually prepares your cardiovascular system for the demands of more intense exercise.
In conclusion, a well-rounded warm-up routine that incorporates dynamic stretches, foam rolling, mobility exercises, light weight movements, core activation, and cardiovascular exercises is key to maximizing your workout performance and minimizing the risk of injuries. Make warming up a non-negotiable part of your fitness routine to ensure a safe and effective exercise experience. It will add some extra time in your workout but it’s worth it long-term!
