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Articles
Warm-Ups
By: Allen Cress
Everyone knows that warming up before working out is very important. However, most people are misinformed about the proper way to do so. Often times in the gym you will see people warming up by walking on the treadmill for 10 minutes followed by 10 minutes of static stretching. This is not only a waste of time, but it’s also counterproductive. It is counterproductive because while static stretching is a good way to end a workout, it relaxes and temporarily weakens your muscles, making you more susceptible to injury if done before intense activity.
A proper warm up should be split into 2 parts. The purpose of the first part of the warm up is to increase your core temperature. To do this, begin the warm up sequence with a low intensity cardiovascular activity for 3-5 minutes or until you break a sweat. While almost any cardiovascular activity will suffice, my preferred mode of activity is jumping jacks or skipping rope alternated with bodyweight squats. The amount of time spent on each activity is determined by your level of preparedness (i.e. beginner, intermediate or advanced level of fitness).
The latter part of the warm up consists of active-dynamic range of motion drills. These drills help to increase your flexibility, lubricate your joints with synovial fluid, reduce muscle and joint stiffness, and most importantly, help prevent injury. It is critical to perform an equal amount of reps on each side of the body and continue from one movement to the next without rest. Perform 1-2 sets of 10-12 repetitions for each movement.
Lower body:
- Hip pop-ups – Lay on your back, knees at 90 degrees, push through heels raising your hips toward the ceiling as you squeeze your glutes. Lower back down just above the ground.
- Straight leg kick – While laying on back with legs straight, kick one leg up and down in a controlled dynamic fashion while keeping the other leg on the ground. Repeat with other leg.
- Hip laterals – Assume an all 4’s position with hands underneath shoulders and knees under your hips. While maintaining a 90 degree angle in your leg, raise your knee toward the ceiling and back down. Repeat with other leg.
- Knee to elbow – While laying face down place hands under your chin and legs straight. Bend one leg up towards your elbow without letting your leg touch ground on the way up. Repeat with other leg.
- Bird-dog – Assume all 4’s position. Extend your right arm forward while simultaneously extending your left leg back. Alternate between each side.
Upper body:
- Arm circles – Standing with arms extended out parallel to the floor, rotate arms in a circular motion forward then repeat in opposite direction.
- Medicine ball throw down – Hold a moderate to light med ball that bounces above your head, throw it straight down and catch it as it rebounds off the floor and repeat in a moderate pace.
- Hand walkouts – Standing with feet wider than shoulder width apart, bend at the waist and place hands on the ground and walk forward on your hands to a point that’s somewhat challenging and walk back up to the starting position and repeat.
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