The Importance of a Structured Warm Up
Taking the time to warm up properly is the key to optimized training. A 15 minute warm up four times a week will provide you with 52 hours of training time for the year. During this time, your body will restore its ability to perform, recover, and sustain long term success. Completing a structured warm up creates consistency and allows the body to prepare for your workout.
Warming up primes the body by:
Improving mental readiness
Increasing blood flow oxygenating muscle tissue
Preparing the nervous system for increased force production and reaction time
Increasing body temperature for increased oxygen absorption and injury prevention
Mobilizing joints in order to move properly
A proper warm up should have the following aspects:
2-5 minute cardiovascular movement
Ex: Light run, jumping rope, stairmaster, etc.
Activating muscles generally with non-fatiguing body-weight movements
Plank, squat, hinge patterns, hip raise, bird-dogs, etc.
Ex: Leg swings, skipping, lunge with a twist, knee hugs, etc.
Mobilize joints specific to the workout
Lunge with a twist, banded lateral walk, band pull aparts, pull throughs
Slowly build intensity for the workout