While it is easily overlooked, warming up before exercise can play a major role in your functional training and long term goals. Not only can warming up help decrease your chances of injury, but it can also prevent any nagging problems you may have faced in the past in regards to your performance.
Here are 3 simple rules to keep in mind before lifting:
1) Start your warm-up by increasing your heart rate
This can range from doing 10-15 minutes of vigorous cardio (i.e. running on the treadmill or cycling on the assault/spin bike to doing some core stabilization work – or even performing full body mobility exercises or dynamic stretching. An increase in heart rate will help warm up the body and prepare the muscles for the task at hand.
2) Stretch dynamically
Dynamic stretches simulate the kinds of movements that you would do during your specific workout. Examples of stretches include long axis leg drop outs, scorpions, transitional hip rotations, 1/2 kneeling transitional hip drive extension to flexion, pikes into cobra, and transitional Cossack lunges. Be sure your dynamic stretching gets the body in motion and moves all the areas you plan on using during your physical activity.
3) Make sure the warm-up properly gets you moving and grooving
A good rule of thumb is to take 10-15 minutes prior to the activity for good preparation. You should also aim to break a sweat (if you can). All the aforementioned movements should be done for 30-60 seconds for each side or position.
A warm-up sequence can vary depending on the type of activity or workout you are doing. You wouldn’t necessarily complete a hip mobility flow before working out arms, would you?
Some of our favorites are those that incorporate multiple muscle groups and warm up the overall body. Here are some recommendations of helpful equipment you may need to get started.
Blog courtesy of:
Jessie Hernandez
Launch Physical Therapy & Sports Performance Center
(480)231-9527
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