The Right Warm-Up for each Workout

 

5 Min Warm Up Routine | Effective Warm Up Before ANY Workout ��

Video taken from the channel: Chloe Ting


 

Perfect Warm Up for Strength Workouts

Video taken from the channel: Women’s Strength Nation


Try to spend at least 5 to 10 minutes warming up. The more intense your workout is going to be, the longer your warmup should be. Focus first on large muscle groups and then perform warmups that. As a general rule, muscle temperature reaches a plateau after 10 minutes. Keep your workout warm-up to around 10 minutes.

Warm-ups longer than 10 minutes appear to have no additional benefit except in the case of endurance workouts. The Perfect Warm-Up for Every Workout (Video!) | MyFitnessPal Perform the following routine—which requires only a single dumbbell or kettlebell—before any cardio session, strength-training workout, game or competition. Also use it on your days off from formal exercise to loosen up and improve posture. Limit yourself to 2-3 sets of 5-10 reps of each movement, with 15-30 seconds between sets. This works out to 1-2 minutes of investment into priming your powerhouse muscles in better, more usable ranges of motion.

And lets be honest, the glutes and. No matter what type of workout you choose, you should always warm up for 10 to 15 minutes to prevent injury and improve performance, she says. And you want your warm-up to be dynamic — not just static stretching. “Dynamic stretching has been growing in popularity, as it engages the muscles in a similar way to the workout itself,” she says. Hey #YamFam! Make sure to save this warm-up/workout so you have it ready to go before every workout!

This is the perfect warm-up you can do at home or at the. Prior to less intense training sessions, you may not need to warm up, as you can gradually increase your pace during the workout. In effec. 2 days ago · Perform a dynamic warm-up at a low-to-moderate intensity before each workout. Make sure parts of the warm-up mimic the activity you plan on doing, but at an easier pace.

For example, Decker says if you’re preparing to go for a run, two great warm-up moves would be high knees or butt kickers. However you stay in shape, this playlist features a variety of songs perfect for kicking off your routine. They start slow, giving you the chance to clear your mind of the day’s affairs, and then the beat drops in and you really get moving. Fitness Magazine this link opens in a new tab; Warm-Up Playlist: 10 Songs to Kickstart Your Workout.

While it will vary from one athlete to another, when racing a mile up to a 5K, try warming up for about 45 minutes. For a 10K, 20-30 minutes and about 10 minutes for a marathon. The minimum for any speed workout is 10 minutes, but preferably 20-30 minutes when looking to really push in a hard workout.

List of related literature:

The first part of every workout is the warm-up.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Warm-up and cool-down: Perform a quality warm-up and cooldown before and after every workout.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

The warm-up helps you to get ready for your workout.

“Fitness for Life: Middle School-2nd Edition” by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
from Fitness for Life: Middle School-2nd Edition
by Corbin, Chuck B., Le Masurier, Guy, Lambdin, Dolly
Human Kinetics, 2017

This type of warm-up typically includes general calisthenics performed at a lower intensity than in the workout stimulus.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The purpose of this type of warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session without undue fatigue.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

A warm-up does not mean simply stretching and doing static stretches before your workout.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The focus of this section is warm—up before an event, but the applications are similar for a warm—up before the main set of a workout.

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

This general warmup should be followed by a specific warm-up that consists of performing some of the session’s exercises at a low intensity.

“Training for Speed, Agility, and Quickness” by Lee E. Brown, Vance Ferrigno
from Training for Speed, Agility, and Quickness
by Lee E. Brown, Vance Ferrigno
Human Kinetics, 2005

For “smaller” lifts performed later in the workout, I don’t do any warm-up sets because I’m already warm, so I jump right into my work sets.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Proper warm-up increases blood flow to the muscles, increases neurological activity, and gives the athlete time to prepare mentally for the workout.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Day 40 of my lifestyle fitness changes. I finished day-35 of the Chloe Ting Summertime Shred Challenge for 2019 May. But this whole time I only did the cool down stretches at the end of the daily workout planner. I feel like I just missed a trick by not doing the warm up video, but I had just noticed this a few days ago. Also, I am 2 years late for all of these workouts. So when I start a new challenge; it will be 2 years old. I think I will do the warm up and cool down with the 8-Week 2018 Workouts.

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