Here’s Why To NEVER Skip Your Warm-up
You might be pressed on time and think that you could just half-ass the warm-up – or worse, skip the thing entirely – but there are some big reasons why the warm-up is important and why you should NEVER skip it!
The Goals Of The Warm-up
Blood Flow & Temp
One of the main points of a warm-up is to prime the heart and lungs to pump oxygenated blood to the
muscles. This gives energy and oxygen to your muscles while also reducing stiffness.
This also plays a key roll in, well, warming up your blood. When the temperature of your blood rises, it reduces the amount of oxygen needed in your blood, freeing it up to be used by your muscles, where it’s more needed during the workout.
This also translates to better endurance and over-all boost in physical performance.
Boosting the nerve impulses of the muscles and brain will help you think and react faster during the workout while also strengthening the nuero-muscular connection.
Think of this as a way to make that head to body connection. Allowing you to better control your movements and balance.
Another obvious advantage to the warm-up is the distribution of synovial fluid to your joints. This natural lubricant is key to preventing injuries and increase mobility.
This egg-white fluid is squeezed out of it’s membrane (or sack) and serves to
- Reduce friction between the articulating joints.
- Absorb shock during impact by becoming more viscous under pressure.
- Supply nutrients and oxygen while removing metabolic waste and carbon-dioxide from the surrounding cartilage.
While the body temperature rises during the warm-up, your body will kick in it’s cooling system like sweating. This will help ensure that you do not overheat during the workout.
Without a proper warm-up, we might find ourselves waste deep in a workout without having primed our cooling system, therefor increasing our risk of heat related injuries…not good.
The last big aspect of the warm-up is to make sure the body and mind is ready to execute what you’re going to ask of it.
For example, if squatting is in the workout to follow, be sure to hit some body weight squats at full range of motion and with good form. While performing your movement prep work, you can also assess if more focus is needed in the mobility of the joints to safely perform the movement.
This is also a great time to ensure your core is active and ready to work. In the middle of a big Chipper workout is not the time to wonder if your core is sleeping!
So, what’s a good warm-up look like?
Keeping in mind the goals mentioned above, a good warm-up would follow the sequence outlined below.
Blood Flow & Temp: Start with some full body, light aerobic activity such as an easy jog, skipping rope or jumping jacks.
Joint Mobility: Hit the main joints like the spine, shoulders and hips. Then work your way out to the elbows, knees, wrists and ankles.
Movement Prep: Check the workout scheme and see what movement patterns are going to be focused on. If pressing, knock out some push-ups. If squatting…well, then squat! Just make sure you hit full range of motion and assess your form.
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