We have done it. We obtain to the gym, size-up the workout on whatever app we’re by using their day after which go directly into the WOD. Then halfway with the workout we discover that we’re not performing in addition to we did two days ago. Much to the surprise we can’t lift as much, can’t clean as well, and are winded earlier than usually. What gives?
Let me bring something towards the forefront.
I’m not referring to performing a few static stretches and calling it good. I’m talking about an effective pre-event warm up that last a lot more than 2 or 3 minutes. I wish to stress how important it’s to properly warm-up your body and muscles in front of you training bout of exercise.
The thing is, it doesn’t take long to get the blood flowing, enzymes pumping, and begin preparing your body for the stress it is about to take on. There are so many benefits to starting to warm up and the kicker is it only takes 10- 15 minutes of our exercise time. In today’s article I’m likely to suggest two warm-up techniques I’ve learned as a trainer and enlighten you to some of the many benefits of taking the time to warm-up.
So what exactly are a few of the advantages of warming up? Sure, we all know that warming up muscle is good and it helps you to work out the kicks in the prior WOD you engaged in. But what else does a good warm-up do for that athlete?
Here are some of the advantages:
#1 Increased speed of muscle action and relaxation.
#2 Great economy of movement because of lowered viscosity of the muscle.
#3 Increased delivery of oxygen towards the muscle due to hemoglobin and temperature.
#4 Increased cellular gas exchange.
#5 Increased blood circulation which heightens the metabolic rate.
#6 Increased Flexibility (ROM).
#7 Increased mental focus which enhances motor recruitment activity.
Okay your opinions, but what exactly does an effective warm-up look like, or how can I start programming my very own warm ups? The process is actually quite simple once you choose the kind of warm up you intend to conduct.
We will discuss two of my top picks warm up techniques that I incorporate into my programming regularly:
The Specific Warm Up
The Specific Warm-up is simplistic anyway. To put it simply it uses the same actions and movement patterns, and often exactly the same exercise that might be in the WOD for your day. Its effective because not only does the muscle get warmed up, but it also helps the neuromuscular pathways that’ll be recruited in the exercise prescription. For instance, if its your bench press day you will incorporate movement patterns that mimic the motor recruitment patterns of the the bench press. You can even incorporate bench presses at a lightweight in to the warm-up itself. In case your event is sprinting then incorporate sprint mechanics and movement patterns that will be utilized during the heavy sprinting. This is why it is called a “Specific” warm up. It’s specific to the motor recruitment patterns that’ll be employed throughout the high intensity activity.
Some examples:
Bench Press/Light weight bench presses
Sprinting/ Low intensity sprinting mechanics
Squats/ Lightweight or air squats
Overhead presses/ Light weight barbell or dumbbell press
The Performance Warm Up
The performance warm-up is really a hybrid type warm-up that incorporate the particular warm up along with an over-all warm up. All an over-all warm up is basic movement patterns repeated over a set period of time. Examples are jump roping, walking, jogging, biking, calisthenics.
This is my most utilized warm up because the general portion helps activate the larger muscle groups as the specific portion prepares the neuromuscular system for the on coming stress. One main thing to remember in both types of warm up is to make sure you are moving through the full-range of motion from the movement employed. This not just helps the neuromuscular system but could also enhance and increase flexibility similar to dynamic flexibility workouts. Generally, I’ll sort out this warm-up for a set number of rounds or for 10-15 minutes. This all depends upon the kind and intensity of the game I will be performing that day. When it comes to concentration of the performance warm-up, I general don’t exceed 20-30% of the resistance I’ll employ during the WOD. Quite simply, ensure that it stays light. The over all concept is to work skills and motor recruitment patterns while warming up the bigger muscles simultaneously, which should lead to greater athletic performance.
So there’s two types of warm ups you can use for your next workout. It doesn’t need to be fancy or over complicated. In fact the most basic and simplistic you can keep your warm-up the better off you is going to be. This shouldn’t be the complicated part of your exercise routine for the day. Warm ups should be used to get the body firing on cylinders, properly prepare the nervous system, and psychologically get you prepared for the work ahead.
As always, go hard on the next WOD –? Jay