By Miguel J. Ortiz
Most people usually do a quick warm up routine when it comes to training and exercise. Maybe it’s a couple of stretches combined with some light calisthenics to get the heart rate up. It usually is not very intentional. If it is intentional it can drastically improve results and effort over a long period of time.
Most people recognize that warming up is good for the body. They don’t understand how vital it is from a neuromuscular and strength stand point. Your body has a fight-or-flight system, and when we start to warm up we gradually start getting into the flight mode. In the flight mode we may not want to jump into more vigorous exercise – but that’s exactly what the warm up is there to do. It should prep us for getting into fight mode. We want the body to be ready to go to battle. We want it to prepare to endure the work ahead. The following are a couple of warm-up ideas that may be used in a training programs.
Let’s start with some endurance. If you’re in this phase, a quality warm up would look like the following. If it is for running then maybe start with doing 3-5 minutes of specific foam rolling or SMR (self-myofascial release), targeting calfs, quads and glutes. Once you have some light blood flow add some general stretching then gradually add more intense movement. So, we can do 3 rounds of the following. Jump rope for 1 minute, this is to get the ankles and joints prepped for bounding work to help with absorption during the run. It also drives the heart rate up. Next, we will perform an elevated single leg glute bridge. Do 3 sets of 8 to help strengthen the hip and prep the legs for running. Lastly, we can do a shinbox extension (3 sets of 8). This compliments the bridge as it helps with hip activation and adds an element of core work which is required for quality running.
For overall strength training individuals, we want to keep that same general foam rolling for 3-5 minutes on the specific areas you’re going to train. For example, if you’re hitting the back and core, then foam roll your back and arms. The main pattern you should notice with an endurance and strength training warm up protocol is that I suggest lengthening before strengthening. For a back and core day, start with general activation like a Prone Shoulder CAR snow angel (3 sets of 8). This will help with activation and prep the shoulder for stronger work. Then, we can move to more specific activation exercises. Be sure to turn the weight down so it’s not intense since this is for warming up. DB Hinge & Row (3 sets of 10), this exercise targets the back and core.
Lastly, if you are training for power, then you’ll need to lengthen and do joint prep. More importantly, whatever workout you are about to get into needs work with much lighter weight with a strong intention toward moving faster. Let’s say you’re about to do a powerful 3 rep deadlift. Your warm up might have some of the same moves as above except you’re going to prep your body by actually doing deadlifts, just doing it with lighter weight and a high concentration on form.
Regardless, never skip your warm up. Make sure your body is always prepped to endure the workout. Have fun with your movements and stay active.
– Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a Master Trainer for Pain-Free Performance and a Certified Nutritional Consultant with more than a decade of professional experience. He can be found on Instagram at @migueljortiz. You can find videos of the exercises mentioned in this column on his YouTube channel at tinyurl.com/ORTfitness.
