Warm Up First

Prevent Injury

It’s true, we are most likely skipping our warm up due to the mindset of “I don’t have time, I need to get in and out”, or “I don’t need a warm up, I feel fine” – says gym goers everywhere. Truly, I can take into consideration that both of these reasons are valid and hold some weight in a debate but if we are being totally honest with ourselves, then we both know that these excuses can only be used so many times before they are ONLY excuses instead of actual reasons. 

As a personal trainer, it took me a long time to get into the habit myself to start with a dynamic warm up — as a matter of fact, my warm up in the beginning was much like most people; walk on the treadmill for 5 minutes at a slow speed. I can’t complain because at least some people are “trying” and I was thinking that I was also “trying” at the time but little did I know that 5 minutes on a treadmill at a slow speed would not be a warm up that serves a decent purpose for a workout (especially my workout routine). There is so much more to warming up. 

A warm up should feed the purpose of your workout — it should replicate or work the muscle groups being used in your actual workout. i.e for example: if you plan on doing squats and deadlifts; then your workout should warm up your quads, hamstrings, glutes and lower back  so that when you are ready to perform the exercises, you are doing them while blood flow is working its way through you vs while being cold/stiff. 

A warm up doesn’t need to be LONG, I’d say 8-10 minutes at the very least. Mine take 12-15 minutes typically. 

Warm up should be dynamic in the beginning of the workout vs static. Leg swings, bicep curls, band pull aparts, bodyweight squats, inchworms, etc are all dynamic exercises vs sitting down to a hamstring stretch. 

Warm up should get your HR up. NOT to the point where you are too fatigued to do your workout. 

Next time you are at the gym or beginning an at home session, take a few minutes to warm up, your body will appreciate it more and your performance might be better off in the long scheme of things. 

Published by fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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