It’s often tempting to skip the pre-workout warm-up. I get it. You’re busy or short on time, or perhaps you barely have enough motivation to do your workout let alone a dedicated warm-up, and now you’re feeling overwhelmed. I used to dread the warm-up period mostly because 1) I thought it was boring, and 2) I wanted to jump right into my workout (because that’s where all the “real work” is done, right?). I'm wiling to admit erroneous thinking on both accounts. The warm-up is VERY beneficial, and it doesn’t have to be boring. How did I learn to enjoy and prioritize my warm-ups? It all started when I began integrating mobility training into my warm-up routine. This provided “more bang for my buck” as my warm-up now served a dual purpose, and I started to notice better movement, function, and overall performance during my workouts. Plus, the dynamic mobility routine was anything but boring. Now, in the rare occasions when I do skip my warm-up or cut it short, I really notice how “clunky”, uncoordinated, or sluggish I feel during my workouts… which is definitely not ideal, and is totally preventable! Warm-up Benefits: - Prepares the mind & body for physical activity
- Mobilizes & lubricates joints by moving them through an active range of motion
- Activates & primes muscles in preparation for the movements of the workout
- Stimulates neuromuscular (mind-muscle) receptors which improves balance & coordination
- Increases tissue elasticity
- Delivers nutrient-rich oxygenated blood to the muscles
- Reduces the risk of exercise related injuries
Warm-up Overview: - At least 5 minutes of a low-intensity activity that gradually increases your heart rate.
- The more intense your workout the longer your warm-up and cool-down periods should be.
- Individuals who are de-conditioned or older than 50 will also benefit from an extended warm-up and cool-down period.
- Activities that move your body through multiple planes of motion (examples: dynamic mobility exercises) are more effective than a single-plane activity (example: walking). However, engaging in any type of a warm-up is better than none at all.
- If including stretching it should be dynamic (not static stretching).
Cool-down Overview: - 5 minutes of a low-intensity activity to slowly bring your heart rate and core body temperature back down.
- The cool-down period is a great time to incorporate static stretching and work on flexibility.
- Most importantly, take a moment to bask in the good feelings and sense of pride from accomplishing your workout.
Hopefully I’ve convinced you to reconsider and/or reinstate a pre-workout routine, and not to view it as a waste of time but rather as a way to show your body some appreciation for all the demands you ask of it. Adventure awaits, be ready for it! Kristen
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