Like breaking up, warming up seems hard to do. At least that's my observation based on 20 years of going to the gym.
People seem to hate warming up as much as they hate stretching after a workout.
They just don't, or won't, do it.
They say that warming-up up is hard to do
Stretching isn’t warming up
Did you warm-up? Yes, I stretched.
Warming up isn't stretching.
Decades ago, Japanese sports scientists found that a warm-up consisting of only static stretching increased the risk of injury in athletes. They found mobility as a warm-up decreased the risk of injury.
A proper warm-up will raise your general body temperature and muscle temperature, lubricate your joints, and raise your heart rate - gently.
Ideally, a warm-up has two key components:
Doing this type of two-phase warm-up would typically take about 15 minutes.
However, in practice, since people don't do warm-ups, a generic warm-up is better than not doing the ideal warm-up nor any warm-up.
Eight warm-up exercises - eight minutes or less
This generic warm-up will get your blood flowing, warm your muscles and ligaments, and offer some stretching along the way. Your muscles will thank you as warm-ups are shown to reduce post-exercise muscle soreness.
It will also promote circulation without raising your heart rate too much.
Do the warm-up in the order below, as the exercises progressively mobilise regions before exercising or stretching them.
The Generic Warm-up
Now you are warmed up and ready for your exercise.
You have reduced your risk of straining anything, including your heart, tendons and ligaments.
These eight warm-ups will take you less than 8 minutes, and less than 5 when you get into the flow. They take me 4 minutes to smoothly execute.
Your muscles and other parts of your body respond better to exercise when they are warmed up.
Plan to arrive for your class ten minutes early; go to the stretching area and work through the eight warm-ups. Your body will thank you.
You'll feel a lot better when you start your class and get better results from the exercises you do.
Here’s the list again, for easy noting down:
Let me know how you go.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician. Disclaimer.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter