How should we actually warm up?
Now, a topic that came up recently in conversation with a gym member was the importance of a warm up. We've all heard that we should be doing one, we're possibly aware of the importance of performing one and yet this lady's question was;
"Is it really all that important to warm up?"
Because she trained at lunchtime and pretty much had to stick to a strict 45 minute in and out session so that she could be back at her desk.
Sound similar to you? Maybe.
Well the warm up is still an absolutely essential part to any training session. As you've probably heard before, it is crucial for injury prevention and will aid in increasing performance. There are just different ways that you can condense one to fit your need.
There should be three distinct parts to a full warm up and should in general last for between 10-15 mins.
The stages are as follows:
1) raise the heart rate - this will get the blood flowing round your body, sending a message to your muscles that you are about to start moving.
2) mobilise the joint and activate the muscles - more specific and focused work designed to get the target are of this session prepared for what is to come.
3) lift/session specific preparation - what is your first exercise you will be doing? For instance in a deadlift session, I wouldn't go straight in to my heaviest working weight... what I should do is pick 40-50% of this and perform anywhere from 10-20 reps to get all of the intended working muscles really ready to go.
Now if that all seems a little too confusing, check this out. This is attached to all of my programs to ensure that all of my team members sessions are absolutely perfect (or as close to) from the moment they step foot in the gym, to the moment they leave.
I highly recommend you use this every time you step in the gym ??
https://bit.ly/How-To-WarmUp
If you are short on time, run through the full body warm up and that should tick quite a few boxes and help your body get really ready to go.
I hope this helps.
Ben.