When it comes to warming up before training, there are several options to choose from. On the one hand, you have people who do not warm up at all – whether it is training with lifting or cardio, they simply go into it regardless of movements or intensity. At the other end of the spectrum, you have people who literally spend over 40 minutes warming up, making the actual workout less effective. Finally, you have people who do their own version of the workout, which is a quick stretch, regardless of training.
We hope this article will clarify some of the misunderstandings and explain why proper warm-up is important, how it affects your workout, and finally, an example of an ideal warm-up that you can use right away. As a bonus, answers to frequently asked questions will be given.
There are many benefits to warming up. However, the most important of these is to reduce the likelihood of injury. In the world we live in today, most people spend most of their day sitting. Examples of this include driving a car, checking e-mail, doing administrative work, attending meetings, watching TV, and browsing the Internet. When all these activities are summarized, most people sit more than 8 hours a day.
Unfortunately, the human body was not designed to sit as much as it does today, and this leads to the following things happening in the body: first, the buttock muscles (Gluteus Maximus, Medius and Minimus) are turned off, and the muscles on the front thigh (Illio Psoas) and hips (Rectus Femoris) are compressed. This is one of the main causes of back pain. Further, the upper back muscles (hind deltoid muscles, rhomboids and hind deltas) are less active, and this causes the muscles around the shoulders (Pec Major, Pec Minor and Lats) to become tense, causing discomfort in the shoulder. Fortunately, both of these problems can be easily prevented with the right workout, which will be discussed later in this article.
The second benefit of a well-designed workout is Primes the Pump for a more efficient metabolism during your workout. Most metabolic experts agree that if a fitness enthusiast warms up with cardiovascular activity, where the intensity gradually increases every 2 minutes, this can lead to an improvement in the metabolism of fat burning during the workout itself. This can be not only an effective way to increase calorie burning, but also “crack” to make sure that the right fuel is being used.
Now that the benefits of the warm-up have been explained, the components of the warm-up will be discussed in the optimal order in which they should be performed.
Dynamic Warming Components
General warm-up: This is the part of the warm-up when you do cardio workouts for 5-15 minutes. The goal of this is to increase blood flow to the muscles, increase body temperature and, if done correctly (as explained above), increase the efficiency of burning fat as an energy source. A good part of this warm-up component is that there are many equipment choices (treadmill, bike, elliptical, jump rope, etc.)
Breath Reset: This is the weird part of the workout. However, it can be a very simple, effective and time-efficient (only 1-2 minutes) way to bring the shoulder blades and chest to a better position so that the body moves better during training. It is also a great way to relieve stress from the mental and physical body in order to better prepare for training. Here is a link to a previous article that explains why they are important and different to try.
Self myofacial release (SMR): The best way to describe SMR is to think of it as self-massage. This can be useful for most people, as it is an easy way to help improve movement before training. You can use traditional tools such as Foam Roller, Stick, etc., as well as new equipment such as Vyper, Sphere and Hypervolt. When used during a warm-up, select 1-2 muscle groups that are very tense, and use the selection tool on them for 20-30 seconds at a time.
Dynamic stretching / work mobility: For most people reading this article, dynamic stretching is a better option than static stretching before training, as it is more specific to movement. Think of dynamic stretching exercises (also known as “Preparing for the Movement” or “Working with Mobility”) as the old-school rhythmic gymnastics that took place at the high school gymnasium. However, despite the fact that they are old, many of these exercises are very effective in making the body move better. Choose 1-2 exercises / workouts and do 2 sets of 10-12 repetitions each, each repetition lasts 1-2 seconds.
Activation exercises: As mentioned earlier in this article, many people sit most of the day, and certain muscles are inactive and do not work as efficiently as they can. Performing activation exercises is a great way to improve the performance of these muscles. Activating exercises are lighter exercises based on strength (usually performed using body weight, resistance bands, etc.) that are performed with higher repetitions. An example of this is the separation of a resistance band to strengthen the muscles of the upper back after the tense muscles of the chest and shoulder area have been stretched.
Concrete workout: This is for weight training only. He makes a couple of approaches with less resistance before making work sets that require stronger resistance. For example, if you are doing a bench press with a working set of 185 pounds. Performed in 3 sets of 8 reps, a specific workout can include a set of 15 repetitions of 95 pounds, a set of 12 repetitions of 115 pounds. and a set of 10 reps with 135 pounds. everything is done before the working kit.
As you read above, there are six different warm-up components you can use. Based on your goal and the time you need to practice, do not hesitate to adjust and prioritize accordingly. A few things to keep in mind when preparing a warm-up:
- The benefits of General Warm Up are really important for people who do cardio and have goals for fat loss. In addition, if these fitness enthusiasts do not do weight training, then Specific Warm Up is not necessary.
- People who have goals for improving strength / strength may not need to do 8-12 minutes of cardio before lifting (2-3 minutes to jump the rope or an assault bike may be enough for the blood to move). In this case, it makes sense to focus on the other five parts.
Warm Up Examples
To help you incorporate dynamic warm-up into your own exercises, I will share a few examples to help you with this. The first is a 20-minute warm-up of the whole body, and the other is a modified example where time can be a bit stressful.
20-minute warm-up for the whole body:
Most people reading this will think that 20 minutes is a lot of time to warm up. However, when you figure it all out, you will notice that each component has a specific and useful goal, which is designed to improve your workout, which must take place. The goal is to protect the body from injuries and increase metabolism.
- Minutes 1-10: General Warm Up
- Minutes 11-12: Breathing Reset
- Minutes 13-15: Myofacial Tissue Self-Irradiation (SMR) – Foam Roll
- Minutes 16-18: work mobility
- Minutes 19-20: Activation Exercises
- * Specific Warm Up (If you are training with weights): do 2-3 Progressive Warm Up in the first 1-2 main exercises.
Warm up 3-5 minutes:
If you are limited to only 3-5 minutes, I recommend making a dynamic stretching scheme, such as:
- If you are doing a general body workout: select 4 exercises for dynamic stretching (2 for the upper body and 2 for the lower body) and perform them in the form of a scheme in which you perform 10-12 repetitions of each stretch for 2-3 approaches.
- If your workout is an exercise for the upper or lower body: select two dynamic stretches, and then an activation exercise for 2-3 sets of 10-12 reps each.
Dynamic Warm Up Q & A
In my experience, there can be a lot of questions and debate when discussing the right warm-up methods. Here are some of the most common questions that I get when I warm up with answers to each of them.
Question: Which is better, dynamic or static stretching?
Answer: In my education and experience, dynamic stretching is better before training, and static stretching is better after. In addition, static stretching is really effective outside of recovery training. Regardless of whether you are doing some stretching exercises before bedtime or attending basic yoga classes, static stretching is great for fitness, but not before training.
Question: How many movements are perfect?
Answer: This largely depends on your individual goals and your current level of fitness. For most people, try at least 3 movements (choose something from Breath, Foam, Mobility, or Activating Exercise) to start with. From there, add additional movements as needed depending on the time you have in training.
Question: How much time should you spend on warming up?
Answer: It really depends on the goal, but try to aim for at least 5 minutes. For example, if you are training with weights, breathing for 1 minute, 1-2 dynamic stretches for 2-3 minutes and an activation exercise for 1 minute (5 minutes in total) can be REALLY useful.
Question: Should the warm-up be different if you are doing cardio or weight training? If you are doing strength training, can you do a warm-up of your upper and upper body?
Answer: Regarding the issue of cardio or strength training, the main difference here is that training with weight training will include the “Warm up” exercise based on the lift you are doing. In addition, the general warm-up should not be so long if cardio is the main focus of the workout. When performing only cardio exercises, more attention should be paid to the general warm-up.
If you are doing strength training for the upper body, lower body, or the whole body, the warm-up can be adjusted depending on the time you have. Warming up the upper body and lower body will include only exercises for the corresponding muscle groups. A whole body may include warm-up exercises for the upper and lower body.
Question: If certain muscles already hurt from training the day before, does that change anything??
Answer: Not really. Even though you feel pain, doing the warm-ups in this article will help improve your speed and recovery speed.
I hope that after reading this, you will better understand how important and important dynamic warm-up is when it comes to preparing for training. Based on your personal training regimen and goals, I recommend using this information and the above examples so that you can take advantage of the benefits that a proper workout can offer.
In the field of health, Corey Grantz – Program Specialist and Master Trainer – Life Time, Chanhassen
This article is not intended to cure or prevent disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. The use of recommendations in this and other articles is at the reader’s choice and risk.