warming up before a workout: why + how should you do it?

If you’re not warming up before a workout, not only are you risking injury but you’re also missing out on some serious gains.

Similar to a test, a job interview, or a sports competition, the way that you prepare for a workout can make or break your performance!

Here are just a FEW of the many benefits of an effective, intentional warm up and why they’re important…

Increased heart rate and respiratory rate, which leads to…

• Increased ability of cardiorespiratory system to perform efficiently

• Increased blood flow to muscle tissue

• Increased oxygen exchange capacity (a measure of how efficiently oxygen and carbon dioxide are transferred between your blood and your lungs)

Increased body temperature, which leads to…

• Increased rate and efficiency of muscle contraction

• Increased metabolic rate

• Increased soft tissue extensibility (muscle extensibility is the ability of a muscle to be stretched without tearing and is directly related to the strength and power your muscles are able to generate during a given exercise)

Increased psychological preparation, which leads to…

• Improved focus and mental readiness to complete your workout

Now that you know WHY you should be warming up before every single workout, what exactly should your warm up look like? A good warm-up will elevate your heart rate, increase blood flow, and prepare your body for more intense movement. Here is how I break down warm ups for my clients for efficient preparation and optimal performance.

1. Self-myofascial release (SMR)

   SMR, otherwise known as “foam rolling” utilizes pressure on sensory receptors to stimulate muscle contraction and ultimately relaxation after a sustained change in muscle tension. In simpler terms, the foam roller is used to create and sustain a trigger point within muscle tissue. When pressure is sustained on a particular trigger point, sensory receptors signal the muscle to relax and ultimately allows for the next phase of your warm up: dynamic stretching.

2. Dynamic stretching + mobility work

   Now that you’ve relaxed your muscle fibers with SMR, it’s time to lengthen them! Dynamic stretching takes a muscle through the full available range of motion without holding a particular position. Dynamic stretches are used to prepare your body for the specific demands that will be placed on it during a workout and are often specific to the muscle groups you will be working that day.

   For example, if your workout includes heavy squats, which target your glutes, hamstrings, and quads, your dynamic stretches might include leg swings or body weight squats. If your workout includes bench press, your dynamic stretches might include bodyweight push ups, arm circles, or plank work. The goal of dynamic stretching is to prepare for more intense activity, improve joint range of motion, and improve the ability of all muscle groups to function properly together without fatiguing the muscles.

3. Core work

   If you’re properly bracing your core while lifting, every work out should be a core workout! That being said, it’s very important to properly warm up your core to allow for proper core bracing and safe, effective lifting techniques. While most people hear “core” and automatically think “abs,” your core is so much more than the 6-pack abs you might think of. Basically, your core is everything except your arms, legs, and head. Your “core” can also referred to as the “lumbo-pelvic-hip complex” and includes muscles that act on the spine, pelvis, abdomen, and hip joints. In order to prepare your body for a safe and effective workout, you need to activate the muscles of your core and ensure that those muscles are ready to support and stabilize your movements. Without proper core stabilization, you risk less than optimal performance outcomes, structural and movement efficiency, pain, and injury. Core stabilization exercises include plank work, floor bridges, and anti-rotation work.

Now that you know more about the importance of a solid warm up and have the tools to create one on your own, make sure you’re always prepping your body properly before your workouts. It’s worth the extra 10-15 minutes to protect your body + optimize your training!