We've all heard that warming up before a workout and cooling down afterward makes for a happy body, but why? Today a coworker and I chatted about how impatient we feel during warm ups and how we struggle through them because they seem boring compared to the real deal.
But ever since I learned about the benefits of warm ups from my NASM certification, I have become a big advocate of warming up properly before getting to the bulk of a workout. But before I became a personal trainer, I didn't give much thought to how I warm up; I assumed anything that increased my heart rate was sufficient. Very quickly I fell into a routine of walking for five minutes and then jumping into my more intense exercises.
The truth is that warming up benefits your body in a variety of ways, and a walk or light jog aren't always the best options. I thought I'd provide a little insight into warming up, and I hope it helps you out!
Disclaimer: All information derives from the National Academy of Sports Medicine.
So what are the benefits of a warm-up?
- By bringing your heart rate up, you increase the cardiorespiratory system's ability to work, increase blood flow to active muscle tissue, and increase oxygen exchange capacity.
- By raising your tissue temperature, you increase the rate of muscle contraction, increase opposing muscles' contraction and relaxation efficiency, increase metabolic rate, and increase soft tissue flexibility.
- Finally, by warming up, you mentally prepare for the workout, which increases your readiness to attack your routine!
What type of warm-up should you do?
If you are in the beginning stages of a new workout routine--or if you are new to working out altogether--you'll be working toward improved stabilization. Your warm up should include:
- self-myofascial release (foam rolling)
- static stretching (holding a stretch for about 30 seconds per muscle)
- cardiorespiratory exercise (5-10 minutes)
- self-myofascial release (foam rolling)
- active-isolated stretching (hold each stretch for 1-2 seconds and complete about 5-10 reps per muscle)
- cardiorespiratory exercise (5-10 minutes)
- self-myofascial release (foam rolling)
- dynamic stretching (examples include lunge with rotation, single-leg squat touchdown, or prisoner squats--the movements would mimic your planned workout moves) (complete 10 reps per side)
Example of dynamic stretching (leg swing)
(Source)
Let's face it: Walking on a treadmill for 5-10 minutes isn't exactly thrilling. And maybe you belong to a gym that has a 30-minute limit on cardio equipment, so you can't exactly spend all that precious time getting your heart rate up. So consider mixing up your cardio warm-up!
- Dance - shake it to your favorite song, throw on a dance video, find a quick Zumba video on YouTube.
- Walking or jogging - Walk to the gym, or jog a few laps around the workout area. Even a lap or two around the parking lot ought to do the trick.
- Stairs - Jog or walk up and down the stairs at your house, a park, or the gym.
- Mix it up - if you'll be performing your more intense cardio on the treadmill, you could warm up on a different machine, such as the elliptical or stairmaster.
If you're looking to spice up your warm-up, I hope this overview helps! Enjoy that leisurely warm-up time before your kickass workout!
Any recommendations for good cardio warm-ups? What's your favorite way to foam roll?
I think you hit the nail on the head. ;)
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