What Does The Warm Up Actually Do
A warm up simply brings your body into a state of readiness for the movements to come.
A warm up raises your heart rate, your body temperature and sends blood flow to the muscles to be used later on as well to tendons and ligaments. It also lubricates joints.
Remember the webinar I held where I talked about synovial fluid and fascia? If you haven’t seen it already you can request access here.
Some of the benefits of warming up or preparing your body for physical activity include:
• reduced risk of injury
• increased flexibility
• better physical performance – you might have noticed that if you just start running the first 10-20 min are very difficult and then it gets easier; that’s because your body has warmed up
• better focus – you get into “the zone”; but this happens ONLY if you stop checking your phone, facebook and texting during your session (unless there is a good reason for it of course)
The warm-up is like a heater. Some heaters don’t heat up the room until they have reaches a certain temperature themselves.
Same with the body, the body needs to reach a certain temperature, flexibility and level of preparation to function at its best.
1. Low intensity cardio – to raise your heart rate and body temperature
2. Dynamic movement – to mobilize the muscles, tendons and ligaments
3. Agility, acceleration, deceleration, speed drills – specific to your sport
4. Sport specific skills
Guidelines for warm-up
• start with low intensity cardio
• start slow and build up
• do dynamic movements (for example this one) and not static stretches (static are the ones you hold for 10-15 sec and are for cool down section)
• mimic movements you planned for your main section of your workout or specific to your sport
• “wake up” your core – do a couple of planks, some pressups, squats etc
• but don’t fatigue your muscles – particulalry the core as you’ll be using this no matter what you plan for your workout, even if you isolate muscle groups
Having your body is in one place and your mind in another is the recipe for injury.
The 7th Guiding Principle Of Karate-Do says that Calamity springs from carelessness. That’s just lack of awareness.
Throughout time I noticed that it takes about 20 min to get the mind out of the work – family – other things and into the present moment. So this is the warm-up.
This is one of the many reasons the sessions with my clients are 1h30min and not 1h , 45min or 30min. I put a lot of emphasis on being aware of what we do at any given point in time.
This being said, do you have a proper warm up set for your training? If you need advice and guidance book a free call with me.