How Important Is Warming-Up For Our Training

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Warming-up is the first and most important step towards every successful training. — How important is Warming-Up for our Training 2

I’ve been talking here about workouts, nutrition, Cardio. But I forgot to talk about one of the essential aspects of training: WARMING-UP!

Warming up is probably the most important part when discussing accident prevention and ensuring good physical performance in a workout.

Depending on the time available and the level of conditioning, a warm-up can take between 5 -15 minutes. Regardless of your fitness level or training goals, this time investment is absolutely non-negotiable for your safety and results.

Believe me, without a proper warm-up, the risk of getting injured increases exponentially, and then, bye-bye, any kind of training, goodbye to the progress you’ve made before.

Table of Contents

The Benefits of a Correct Warm-Up

The pulse increases. Preparation of the cardiovascular and respiratory system for effort, gradually increasing the number of the heartbeats, and dilating the blood vessels, preparing them for more intense exertion.
Increases the secretion of adrenaline.
Increases the oxygenation rate.
Increases the elasticity of the fibers in the muscles.
Increases the force and speed of contraction muscle
The first role of warming is to slightly increase body temperature to help the muscles contract more efficiently and have a greater range of motion in the joints.
Increases muscle metabolism.
Eliminates lactic acid.

How Should Warm-Up be Carried Out

First of all, I divide my warm-up into 2 parts: general warm-up and specific warm-up for the groups I work on that day.

The general warm-up awakens my whole body. Switching from rest to intense physical activity cannot be done suddenly.

I start from top to bottom, with rotations of the head, shoulders, arms (front and back), the trunk, bending, Lunges. How I learned in school.

Neck warming.

Start your warm-up routine by focusing on the neck area, which is often neglected but crucial for preventing strain. Perform gentle back and front neck flexions, then look over each shoulder alternately. Follow this by touching your ear to each shoulder, moving slowly and deliberately. Complete the sequence with controlled head turns, rotating left and right to increase mobility.

Warming the shoulders.

Position your arms at 90 degrees, holding them parallel to the ground. Begin making small circular motions, gradually increasing the diameter of the circles. This progressive approach helps activate the shoulder joints safely. Continue rotating your arms both forward and backward to ensure complete range of motion. This exercise is fundamental for any fitness routine involving upper body work.

Elbows.

Focus on elbow joint mobility through controlled flexion movements. You can perform these with your hands positioned close to your body or extended parallel to the floor, similar to the shoulder warm-up position. Move through the full range of motion smoothly, without jerking or forcing the movement. This prepares your arms for any resistance training ahead.

Basin (Trunk).

It starts by turning the trunk, to the left and the right. Rotate the trunk as wide as possible, with the head remaining relatively in place. Continue with some trunk rotations, rotating the trunk when to the left, then to the right, extending the arm in that direction and forcing the rearview, arm after arm, pivoting on the opposite leg. As if you were looking back, but with your feet still in place.

Hip.

Balance on one leg while raising the opposite leg, attempting to bring your knee up toward your chest. Next, perform lateral knee lifts while maintaining stability on your standing leg. Complete this section with rotation exercises: raise your knee to the front then sweep it to the side, and vice versa. These movements activate hip flexors and improve balance.

Knees.

Execute controlled knee flexions, bending forward and back while keeping your soles firmly planted on the floor. This movement lubricates the knee joints and prepares them for more intensive activity. Progress to performing several bodyweight squats, maintaining proper form throughout. Keep your movements slow and controlled to maximize the warming effect and minimize injury risk.

Wrists and ankles.

Wrap your fingers on your palms and then gently force your wrists to the front and back, simultaneously choosing a foot and placing your fingers in the mattress, rotating the ankle.

After that, you do 4-5 minutes of easy running on the treadmill, or bike (that is if you go to the gym), at home you can replace it with Jumping Jacks, running on the spot and continuing with different variations (running with your knees up to the chest, running with the heels touching the bottom, running in front of one side and the other than lifting a knee, etc.). You don’t have to consume your energy here. Keep it for the intense training that follows.

In total, from a workout of 1 hour to one and a half hours, the warm-up lasts for about 10-15 minutes. It’s the best investment you can make

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A Few Practical Tips:

Be careful not to waste too much time, force, and energy during the warming-up sets. Remember that warming-up sets are used to prepare your body and mind for the heavier work sets.

Focus on warming-up. It is just as important to prepare your mind for the intense training that follows, as it is important to prepare your body. The shape and connection of the mind-muscles should be the same as during intense training.

I hope I managed to make you understand how important warming-up is. If not, you risk getting injured.

Last Thoughts:

Warming up is important, especially before strength training. To warm up, you need to perform a general warm-up and a specific warm-up.

A general warm-up should be performed first, to make sure that your muscles are ready for the exercise, and the specific warm-up should be performed second so that your technique won’t suffer while performing the exercise.

Warming up before your training can prevent injuries and improve exercise performance. Who knows? It could just save your life. That being said, the best warm-up session is the one that matches your goal and the level you are performing on.

So next time you go to work out, consider not just doing a warm-up, but doing a proper warm-up.

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How important is Warming-Up for our Training

The Benefits of a Correct Warm-Up