How much time are you spending on your warm up prior to your workouts? Five minutes? Ten minutes? Maybe you don’t have a warm up? Maybe you hit the stair master for a few and call it good.
I can’t tell you how many times per week I see people hit the weights without moving through some type of warm up. We are all guilty of it at some point, whether we are running short on time, we are trying to reach that one available squat rack, or if we are jumping into a set with a friend who has been waiting for us.
This is where it matters, because that one time that you don’t warm up, could be the time where injury decides to take place.
Working in a large gym with 23,000+ members, I see all of the above. There are times when I will watch someone walk in, put their things into a locker, and go right into that first set of 5 heavy barbell loaded squats. In reality, it is dangerous and can seriously affect the quality and benefit you will get from your workouts.
A warm up is designed to do just that- to prime the body for the movements it is about to perform. Dynamic warm ups have been proven to be extremely beneficial as it relates to overall performance and muscle activation. A dynamic warm up is the perfect time for you to gradually increase your heart rate, to move your body through a full range of motion and to make sure that all of your joints are lubricated so that they safely support you in your workout. A dynamic warm up, when done properly, is one that is safely activates and elongates your muscle tissue for peak performance.
Whether you are going to the gym to work on a specific muscle group, attending a crossfit class, or hitting the pavement for some running, make sure that you safely warm up. It will not only improve your performance, but it will allow you to maximize your potential in your workouts.
Try this sample dynamic warm up:
400m Easy Jog
20 Alternating Walking Lunges with a Torso Twist
10 V Ups
20 Air Squats
20 Mountain Climbers
10 Alternating High Side Planks (Hold 2 Seconds Per Side)
10 Pull Ups
Have a wonderful day!