The Goals Of A Good Warm-Up
If you aren’t doing a warm-up before a workout, then you’re missing a really important part of your overall training.
A good warm-up kickstarts a number of changes in your body which prepares it for more vigorous exercise, and can also help reduce the chance of an injury.
Without a proper warm-up, you might not be able to do the best workout possible — including a warm-up in your workout routine can help set the tone for your workout. Here are a few goals you should be aiming for with each workout.
What does a good warm-up include?
This can depend on the workout you’re planning to do that day, but there are some general warm-ups you should include as well.
Every Sweat workout includes a warm-up, with different options available for you. These warm-ups are time-based.
Your choice of warm-ups includes cardio exercise, movement which is comprised of dynamic stretches, or a combination of cardio and movement to get you ready to go.
If you’re opting for movement, including some dynamic stretches, such as leg swings, arm circles and torso twists to help “wake up” those muscles and increase your range of motion.
Doing a combination of cardio and movement will give you a well-rounded warm-up and get your body ready to move in your workout.
What are the goals of a good warm-up?
A good warm-up gets your body and mind ready for more intense exercise by stimulating your cardiovascular system, as well as your muscles and joints. Doing a good warm-up can also reduce your risk of injury during a workout or delayed onset muscle soreness (DOMS) after a training session.
Look for any of these sure signs of a good warm-up to know if you've prepared well for your workout and are ready to get into it!
You should feel warm
A dynamic warm-up signals to your central nervous system that it should prime your body for the main event of your workout.
That means gradually getting your cardiovascular system firing and working on your mobility before you start training hard in a workout. Your body should start to quickly feel warm once you get moving — being warmer will help your muscles and joints move with more ease.
You feel energised
The aim of your warm-up is to get your body ready for your training routine. While you want to feel “warmed up”, if the warm-up is tiring you out, then you’re pushing too hard.
Your joints should feel more mobile
While a 15-minute warm-up isn’t going to make drastic improvements to your flexibility, you should still feel as though you can move comfortably.
If you have feelings of tightness, you may need to spend some more time warming up. Think of it as investing time into a warm-up so you can reap the rewards by performing at your best in your workout!
You should be in ‘workout mode’
Exercising is not just about your body, it’s also what is happening in your mind!
Are you feeling mentally ready to tackle your workout? Are you excited to push yourself through a tough leg day?
Think of your warm-up as a pre-game for your workout! It’s just a few minutes to focus on how your body is feeling and noting if there is any soreness or discomfort.
Give yourself the gift of a good warm-up
It might sound like a lot to cross off your already-full list of things to do each day, but a warm-up is important and easy to access if you're doing a workout from a Sweat program.
Getting your body prepared for your workout can help you to push yourself a little bit harder. If you’re already warmed up, you should find it easier to do those first few exercises as well.
Now you know what a good warm-up looks like, aim to get it done before each training session.
What’s your favourite way to warm up? Share in the comments below!
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.