Photo Credit: Scott Ableman on Flickr.com
A proper warmup prior to exercise seems to have fallen into a category with eating lots of vegetables, drinking plenty of water, and sleeping at least 8 hours a day. We all know how important it is, but it often gets ignored or overlooked. Watch the beginning of any sports match and you’ll see the players moving and stretching hours before the game. Obviously, an hour-long warmup is overkill before an average Joe’s workout, but a couple of shoulder swings and a half-hearted hamstring stretch won’t cut it either.
There are plenty of ways to effectively warmup depending on what kind of exercise you are getting ready, but following some simple principles will allow you to tailor the warmup to match the workout.
The purpose of a warmup should be three fold; loosen up tight muscles, get blood flowing through the muscle groups that will be trained, and to lubricate and warmup the joints that will be stressed by the workout. A proper warmup will reduce the chance of injury and actually improve your performance during the workout. It’s always a great idea to begin with a milder version of your “real” workout, followed by gentle stretching of the muscles which will be taxed the most.
- Shadow boxing would be an ideal warmup for a heavy bag workout
- Walking would not be a smart warmup for a rowing workout, as these motions and muscles used are very different.
- Stretch gently after your cardio warmup.
- Stretch more aggressively at the end of your full workout when your muscles are truly warm and loose.
- Your warm up should last at least 15% of your total workout.
- Warm up until you form a bit of sweat over your brow.
