Warm up ...
Warm up ...
Warm up ...
You can never emphasize the importance of warming up enough. But before we go on, do not overdo it. It's called the WARM UP for a reason.
Alright so here's the case, you see a lot of people (most often young teens) coming in the gym fresh and straight hitting up their heavy workouts. Please do not do it or continue to do it (if you're already into such habit). Warming up gives you a kind of prep talk in your mind to get you and your body ready before you start your working set. You need to get ready mentally and physically before you start to lift. It's just like having a machine, once you turn it on, you slowly let it run and then full force. You can't just start a machine and run it at full force, eventually it'll get 'injured' one day. The same goes with our body.
Think of our muscles as rubber bands. When we're resting doing our daily routines, our muscles are not working as much and just resting in cold state. Imagine having a rubber band placed in the fridge cold and then take it out all of the sudden then pull it hard. What will happen? It will snap. Our muscles work some sort in the same mechanism as well, it won't snap right away but if you continue to work it in such a way, one day it'll snap and that's when you get injured. Injuries can be minimized by warming up the right away. This is why you need to warm up.
When you warm up, research have shown that it is recommended to do dynamic stretch for your pre-workout warm up and do static stretch for your post-workout warm down. Dynamic stretches are those require simple and little movements. Static stretches are those that you stand still and pull the muscles.
A sample warm up routine if you're hitting leg day, let's say you're about to squat.
- Do 2 sets of regular body weight squats (get the lower body warmed up)
- Do 2 sets of hyperextension (get your lower back warmed up)
- Do 1-2 set(s) of leg extension (get the quads warm up)
- Do 2 warm up sets of whatever the exercise that you're starting with (meaning if you're starting with squats, you're going to do two light weight sets as your warm up, then moving onto you working set where you put the weight that you need to hit for a certain rep range)
By the time you finish your warm ups, your body should be all heated up and ready to go. This is a good way to prevent and minimize injuries. Always keep in mind to warm up before you start. Make it a habit.
- Darren Yew
- Team BA
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