How important is Warming-Up for our Training

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

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.

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.

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.

Back and front neck flexions, looking over the shoulder (left, right), touching the shoulder with the ear (left, right) and head turns (left and then right).

Warming the shoulders.

With your arms at 90 degrees, parallel to the ground, make small circles, progressing to large circles thus rotating your arms (in front and the back).

Elbows.

Elbow flexions with hands held either near the body or parallel to the floor as when warming the shoulders.

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.

Standing on one leg, we raise the other leg trying to bring the knee to the chest. Then knee lift but laterally, stand on the spot and in one leg. Finish with outward and inward rotations (raise the knee to the front and bring it to the side / raise the knee to the side and bring it forward).

Knees.

Knee flexions front-back, soles remaining on the floor. You can continue with some squats.

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.

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