When you’re stretched for time, it can be tempting to skip actual stretching to get to the bulk of your workout. Warmups may feel like a negotiable part of your routine, but you might be neglecting an invaluable part of your long-term success and health goals by skipping them or using improper techniques. Discover why warmups are necessary for your weight training.
The Science of a Smart Warmup
You are probably familiar with the difference between dynamic warmups, which involve movement, and static stretches, which focus on holding poses to achieve a stretch. Dynamic movements are recommended before your workout to help get your blood flowing and gradually prepare your body for the more intense movements ahead, but what is actually happening internally?
Increased Synovial Fluid
Pre-exercise movements help “prime” your joints. These initial movements increase synovial fluid, which the surrounding structures, including the joints, then absorb. The increasing body temperature also facilitates lubrication, aiding in joint stability.
Improved Tissue Elasticity
Dynamic movements before a workout can decrease the risk of injury by up to 30-50% and help improve your range of motion. The warmups activate the muscles and raise your body’s temperature, which makes them more flexible and even improves blood and oxygen flow to the brain.
Mental Preparation
Warmups prepare both your body and mind for your workout. The more gentle movements help wake up potentially stiff muscles and put you in a state of mind for working out, serving as a transitional period between the rest of your day and your training.
Long-Term Consequences of Neglecting Your Warmup
Warmups are more than a figure of speech — warming up your muscles helps loosen your body up for the workout to prevent tears and other injuries. Just as ice breaks when it’s frozen solid and water moves fluidly at warmer temperatures, your body is much stiffer and fragile when it is cold. Dynamic stretching and warming up prevent tears in tight and brittle muscles that are more prone to injury.
These movements also help keep joints healthy and manage, or potentially prevent, long-term joint issues, such as arthritis, which impacts one in four adults. The synovial fluid and lubrication in your joints require time to accumulate before engaging in intense exercise. Taking the extra few minutes before your regular workout can keep your body healthy and performing well for years to come.
How to Build a Better Warmup Routine
Depending on your intended routine, your warmup should activate the required muscles. Before lifting weights, for example, take five to 10 minutes to wake up your whole body by walking or performing light cardio. Establish a routine for yourself based on the following three phases to maximize the benefits of your workout.
General Movement
Activate your cardiovascular system to warm your entire body and get blood circulating throughout. Walking, jogging or even yoga can help wake your body up and put you in the right mood to start your workout. It’s essential to ease into the workout, so avoid running or engaging in extraneous movements at this point.
Dynamic Stretching
Beyond increasing circulation, you’ll also want to make sure that you have stretched all your muscles and gently activated them before they’re put to work. Try alternating lunges or toe-reach kicks to stretch your legs and keep the blood flowing. Arm circles and arm swings help wake up your arms and loosen your shoulders.
Movement-Specific Activation
Specific movements and drills that mimic the workout you’re about to do can help your body prepare without going too intense right away. Think of these as a practice round, like squatting with your body weight before adding any additional equipment.
The Most Critical Set
Taking the extra time to warm your body up is an important investment in your long-term health. With a smart combination of light cardio, dynamic stretching, and movement-targeted action, you can prepare your body and mind for an injury-free workout. Get the most out of every set each time with the right start.