A warm-up session is crucial for an effective workout. It enhances your performance, prepares your brain and muscles for the task ahead, and, more importantly, it helps prevent any injury.
When you take a few minutes to warm up before exercise, your heart rate gradually increases, your muscles get prepared, and your joints loosen up. This process is like telling your body, “Hey, we’re prepared to do something awesome, get ready.”
3 essential phases of proper workout
Every set of warm-up is divided into three phases, whether you are about to be in a marathon or for a gym session. You should follow these steps for an effective workout session later. And these steps do not have to take long, 10 to 15 minutes is usually all you need.
Phase 1: Raise the body temperature
The aim here is simple: to increase the body’s core temperature, heart rate, respiratory rate, blood flow, and joint fluid viscosity.
This can be achieved through very simple low-level exercises, like:
- Take a brisk walk or jog
- Jumping jacks
- Knee lift
This phase should last for a minimum of 5 minutes,
Phase 2: exercises that activate and mobilize
This phase is more important for preventing any injury and enhancing performance. It includes dynamic scratches to increase the joint range of motion.
- Static stretching: Try holding a stretch for a long time, for eg, touch your toe for (30 seconds). But this is best saved for cool cool-down session, which is to be done after the workout session.
- Dynamic stretching: move your muscles and joints through a full, controlled range of motion.
Dynamic movement uses momentum to gently increase the range of motion, lubricating your joints and preparing the actual movement patterns you’ll use in your workout. Try these dynamic stretches, like leg swings, torso twist, and walking lunges.
Phase 3: prepare for the work ahead, unlock the maximum potential
In this phase, aim to take your body to its maximum capacity, and a point where everything is at its prime. But this should be exercise-specific, tailored to the workout you are about to do, for eg.
- If You Are Weightlifting: Use the lightest possible weight (or even just the bar/your body weight) for the first two sets of your main lifts. For example, if you plan to bench press 150 lbs, start with 10-12 reps of just the bar (45 lbs), rest, and then do 5-8 reps with 75 lbs before moving to your heavier working sets.
- If You Are Running or Doing Cardio: Simply start your activity at a much lower pace. If you’re going for a run, walk briskly for 5 minutes, then jog slowly for 5 minutes, before settling into your main running pace.
- If You Are Doing Sports or HIIT: Run through the fundamental skills of your sport at 50% speed. For basketball, this could be light passing and shooting. For a HIIT class, practice the moves (like air squats and push-ups) slowly to check your form.
Conclusion
A good warm-up is the cornerstone of a safe and efficient workout, not just a formality. How you perform and recover can be greatly impacted by the few minutes you spend getting your body ready. You can lower your risk of injury and position yourself for success by progressively raising your heart rate, releasing tension in your joints, and engaging your muscles.
Working with a personal fitness trainer can be a game-changer if you’re not sure where to begin or want to improve the effectiveness of your warm-up. The proper warm-up methods for your body type, fitness level, and workout objectives can be guided by a qualified trainer.
FAQ’S Frequently asked questions
Ques1. What’s the fastest warm-up if I’m in a rush?
Ans. If you are short on time, you can do a quick warm-up session of 3 to 5 minutes. Give 30 seconds to each jumping jacks, lunges, and high knees. It’s quick, effective, and better than diving straight into your workout cold.
Ques2. How do I know if my warm-up is working?
Ans. You’ll feel it! The body temperature will rise, and the blood flow will increase, and gradually you will see the increment in the process of the workout session.
Ques3. Can the wrong warm-up actually hurt my performance?
Ans. Yes! Holding long static stretches before your workout can make your muscles temporarily weaker or slower. Save those for your cool-down. Before exercise, stick to dynamic, movement-based stretches that mimic your workout. They prep your muscles without making them too relaxed.