NOT WARMING UP BEFORE WORKOUT

 

A warm-up is a short workout time at the beginning of your exercise session. Warming up is generally low intensity and gets your body ready for the upcoming exertion.

The point of executing a warm-up is to increase your heart rate, raise your core body temperature and increase the blood flow to your muscles. Cold muscles and other connective tissues do not stretch very easily. Adding in a warm-up can literally warm up those muscles and allow for them to relax, giving them a better chance to work better.

When you skip the warm-up, it makes your body more susceptible to sprained muscles, cramps and other injuries. These injuries could actually prevent you from exercising altogether until you recover and this is the opposite of the healthy lifestyle you are trying to live.

It can take the body about three minutes to realize that it needs to move more blood to your muscles. The ideal warm-up time is anywhere between five and ten minutes.

The Warm-up: Strategy.

A proper warm-up is about more than just “warming up the body”; it is about preparing the body for an all-out training attack that is going to enhance your metabolism. We like to look at the warm-up as a preparation phase for what is to come. The three key components we like to focus on are the following:

• Tissue quality.
• Corrective exercise.
• Mobility and activation.

Tissue Quality.

The majority of chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles.

We struggle with knee pain that is often caused by restrictions in the tissues of our front/inner/outer thighs. Back pain can often be caused by restrictions in our glutes and hamstrings, along with shoulder pain associated with thoracic spine, chest and lats.

Over time, we can develop scar tissue, adhesions, and knots and trigger points due to high-intensity training, overuse and/or extended periods of sitting. The best way we know how to address these areas of pain is to self-massage the areas that may be sore and tight.

Corrective Exercise.

We all experience “issues” with body mechanics and functional movement capabilities. For some the issues could be lack of flexibility, while others may experience balance and mobility issues. There could even be a difference between sides, with the right side being “stronger” than the left side.

The Functional Movement Screen (FMS) is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, FMS readily identifies functional limitations and asymmetries. These issues can reduce the effects of functional training and physical conditioning and distort awareness.

The FMS scoring system is directly linked to the most beneficial corrective exercise to restore mechanically sound movement patterns. Exercise professionals monitor the FMS score to track progress and identify those exercises that will be most effective in restoring proper movement as well as building strength in each individual.

Mobility and Activation.

A mobility and activation circuit truly prepares your body for a maximum-performance workout. Mobility describes the ability of a joint or a series of joints to move through an ideal range of motion. Mobility requires an additional strength, stability, and neuromuscular control component to allow for proper movement. Activation is often paired with mobility because many mobility exercises activate key and often dormant pillar stabilizers in your hips, core, and shoulders.

Not Just a Warm-Up.

So, the next time you decide to skip your warm-up or think you do not have enough time, remember that a warm-up is imperative for injury prevention and your long-term health, fitness, and weight-loss goals. Do not do yourself an injustice by not warming up!

As usual, we remind you to take your Memo Plus Gold daily. It will help to keep you alert and mentally sharp. For more information or to order for Memo Plus Gold, please visit : https://oze.my.