The Warm-Up & Its Importance

 

The warm-up is probably the most neglected portion of a workout.  Many times we think that if we just ride a bike for 5 minutes, run a lap, or row 400m we are warm enough to take on the toughest of workouts.  We rationalize our lazy warm-ups with such statements as “I want to save my energy for the workout” or “I will get warm during the workout.”  But such statements are a detriment to true fitness and progress in performance.

As a trainer and coach, it is my job to make sure that my athletes are prepared to take on the tasks ahead by providing a warm-up that is specific to the workout to come.  I want to ensure proper movement patterns and I can only do that by making sure that the muscles and body parts to be used are ready to perform at their optimal potential.  Putting my athlete’s and clients through a thorough warm-up also gives me the opportunity to find any deficiencies or compensations that I may need to pay attention to for the day. 

Our bodies are made in specific ways in order to produce specific movements.  We are designed to move forward and back (sagittal plane), side-to-side (frontal plane), and twist (transverse plane).  Due to the fact that we are human our bodies crave movement, just like we crave food.  Daily we should walk, run, push, press, pull, squat, jump, crawl, lunge, throw, and twist.  Do we need to do these things at high intensity?  Not always, but we should make it a point to execute these movements daily.  That’s why warm-ups are so important.  We can use our warm-ups to give our bodies what they innately desire all the while prepping for the intense workout to come, whether you’re getting ready for an intense MetCon, a long bike ride, or leisure golf game.     

Below is a list of movements that may assist you in developing an effective warm-up:

·         Raise your heart rate- run 400-800m, jump rope for 3 minutes, row 500m

·         Push/press- push-ups, shoulder presses, handstands

·         Pull- pull-ups, chin-ups, 1 arm dumbbell row, light deadlifts

·         Squat- air squat, 1 legged squat, light weight squat

·         Jump- box jump, broad jump, jump rope, lateral jumps

·         Crawl- bear crawl, inch worms, spiderman crawl

·         Lunge- walking lunges, side lunges, step-ups

·         Throw- medicine ball/sandbag throw (overhead, chest, scoop, side throw)

·         Twist- karaoke, lunge plus a twist, standing windmills

Here are some videos of some of the suggestions:

Bear Crawl:

1 Legged Squat: 

Karaoke: