Whether your workout involves lifting weights, a 5k run on the treadmill or an intense spin class, your first priority should always be ensuring you complete a safe and efficient warm-up, that prevents injuries and helps get you going.
But what's the ideal way to warm up? Although, it’s going to look different depending on the nature of your workout, experts agree that a warm-up should heat and loosen the body, and prepare the mind for action. This guide has five key aspects to perfect your warm-up routine.
Dynamic mobility involves the body being able to move in multiple directions in a safe way. This may sound like flexibility, however dynamic mobility involves moments that promote blood flow rather than static stretching. As for static stretching, researchers recommend that you leave it for the cool-down. Numerous studies have shown that it can hinder performance and increase the risk of injury. Dynamic mobility movements include moves such as arm circles or leg swings against a wall. When doing your movements make sure to work both the upper and lower body.
Integrate movement specific preparation into your warm up, which will activate the muscles that will be used in your workout. For example if you’re thinking about doing back squats in your workout- warm up using bodyweight squats or by holding an empty bar. This teaches muscle memory and will prepare your body for the action it’s about to undertake.
They don’t call it a “warm-up” for nothing. Your warm-up should increase your core temperature and get your heart pumping. By doing this you will increase the blood flow to your body; making the muscles more flexible and inevitably prevent instances of straining. Perfect examples of this Include jogging slowly or riding a bike on low resistance, just make sure you’re not working too hard to begin with.
By integrating movements into your warm that use all three planes of motion you can minimise the chances of imbalance issues during your workout and possible injury from this.
Try balancing movements, such as standing on one foot and touching your hands behind your back with your eyes closed.
If your warm-up is fun and engaging you’re more likely to always fit it in, which will greatly reduce the risk of injury.
Come into Victoria Park Pool where we have all the equipment, classes and trained professionals on hand to help you achieve your health and fitness goals. Find out more here!
This guide has five key aspects to perfect your warm-up routine.
Register for free to join our email newsletter group that provides information such as…
Enter your email address to subscribe