The Benefits to Warming up....
before, you hit the weights.
I couldn't imagine a workout with out a warm up... About 2 years back I would warm up about 3 out of 6 times a week. When I did implement a warm up, I noticed a night and day difference in my ability during my workouts. I was much stronger, and could lift heavier with more stability and control. I also noticed that I stopped straining different muscles at times early into my workout, due to my elevated core temperature, which created more flexibility and created a very direct mind/muscle connection.
I recommend a warm especially before any strength training and also higher intensity cardio methods (plyo-metrics, or even Long distance running. Machine based warm ups are effective but a combination on machine and dynamic movements work best in concert. Try 8 minutes on a machine and 5 minutes of some dynamic body movement patterns...As Kriss Kross always said...WARM IT UP!
"By completing a quick but effective 8-12 minute warm up with dynamic movements or by cardio machine ( A Brisk tred-mill walk, a stationary bike ride (low intensity), the stairs stepper(low intensity), or even a Row machine (low intensity) will prep your body for virtually injury free exercise... But proper form with each exercise is PARAMOUNT. So, On your next work out session, warm up for 10, feel and see the difference that it makes you will never hit the weights "Cold" again. Enjoy!"
The key physiological reasons for a warm-up are:
- WARM-UP: The aim of the warm-up should be the complete physical and mental preparation for dynamic actions to follow.
- Heat Up To increase the core temperature at least one or two degrees Celsius to increase heart rate and blood flow to skeletal tissues which improves the efficiency of oxygen uptake and transport, carbon dioxide removal, and removal and breakdown of anaerobic byproducts
- Balance, Control, Stability To increase the activation of the Central Nervous System (therefore increasing coordination, skill accuracy, and reaction time)
- Enhance muscle activation To increase the rate and force of muscle contraction and contractile mechanical efficiency (through increase muscle temperature)
- Decreased body risk To increase the suppleness(flexibility) of connective tissue (resulting in less incidence of musculature injuries)
Goal of a Dynamic Warm-up
Aerobic Activity: Perform low-intensity level aerobics, such as: a jog in place, jumping jack, or technical work with a ball.
Dynamic Flexibility: Incorporate active moments to stretch the hips and pelvic region targeting hamstrings, hip flexors, gluteus and groin, which are most important for injury prevention. Exercises include mountain climbers, burpees, T-Body rotations, body weight squats..etc.
Movement Preparation : Practice, in relation to the following movement patterns(exercises) during the circuit rotation.