Whether your workout plan consists of high impact interval training (HIIT), a long run, weightlifting or a slow and simple stroll around the park, one of the most important elements of any workout is warming up. Experts agree that a good warmup heats and loosens the body and prepares the mind for the action ahead. Let’s look at some workout warmup tips to help you get started on the right foot!
Do you know how to warm up? Obviously different workouts call for different warm ups, but some warm up tips are pretty standard:
Get Loose: Starting with some mobility movements, warm your joints and muscles by rolling your neck and doing arm circles. Side bends and twists will also help loosen tight muscles. If you own a foam roller, before a workout is a great time to roll your back, legs, glutes and hip flexors.
Move It: If you’re going to be doing an endurance or cardio routine, try implementing some dynamic stretching using movements that are similar to what you’ll be doing in your workout. A bit of brisk walking before running or squats using just your body weight before adding additional weight will work well. Remember warm up is for dynamic stretching—continuously moving through a range of motions. Save the static stretching for your cool down.
Raise Your Heartrate: Increased heart pumping will switch on your nervous system and signal your muscles to warm up. You can jog slowly or ride a bike on low resistance. When you’re warming up, you should still be able to easily carry on a conversation without being out of breath.
While a marathoner will warm up differently than a power lifter, studies prove that athletes and everyday people perform better and have a higher chance of avoiding injury if they warm up.
Finally, when it comes to static stretching, leave it for the cool-down. Numerous studies have shown that static stretching—such as the kind we all did in gym class—can harm rather than help you. That’s right, it’s been shown to hinder strength and performance and can increase the likelihood of of injury. By following a few simple workout warmup tips, you can have a healthy and safe workout by minimizing stress and the potential for injury.
If you have questions about your workout, how it may affect existing injuries or past surgeries, give us a call today at 954-866-9698