Many people don’t warm up sufficiently. Here are the benefits and some examples of things that we teach in reference to warming up before exercising:
Benefits | Effects |
Increased heart and respiratory rate |
Increases cardiorespiratory system’s capacity to perform work
Increases blood flow to active muscle tissue
Increases the oxygen exchange capacity
|
Increased tissue temperature |
Increases rate of muscle contraction
Increases efficiency of opposing muscle contraction and relaxation
Increases metabolic rate
Increases the soft tissue extensibility
|
Increased psychological preparation for bouts of exercise | Increases the mental readiness of an individual |
Suggested warm-up activities:
- Low-to-moderate intensity level
- Self-myofascial release (foam rolling) – 30 seconds for each muscle
- Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
- Stretching (depending on goal and what type of workout the warm-up is preparing for):
- Static – 30 seconds for each muscle
- Example: gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
- Active-isolated – 1-2 seconds hold and 5-10 repetitions for each muscle
- gastrocnemius/soleus (calves), adductors (inner thighs), tensor fascia latae (outer hips), latissimus dorsi (back)
- Dynamic stretching – 10 repetitions each
- Example: hip swings: side to side, prisoner squats, lunges with rotation, lateral tube walking, medicine ball lift and chops, single-leg squat touchdowns
- Static – 30 seconds for each muscle
- Cardiorespiratory exercise (5-10 minutes)
- Example: treadmill, stationary bicycle, StairClimber, rower, elliptical trainer
Try this format the next workout that you do at the gym or wherever you go!