When heading into a workout are you one to just get dressed and go? If so, you could be doing a disservice to your body by not doing a proper warm up! An active warm up prior to doing a workout such as running can go a long way in reaping benefits for that run and future workouts as well!
Benefits of warming up
Warming up before exercise is beneficial in multiple ways:
It prepares your body for aerobic activity by revving up your cardiovascular system.
It also helps by raising your body temperature and increasing blood flow to your muscles, which can help avoid certain injuries.
When done regularly, it can strengthen muscles and increase flexibility, participating in improved form and muscle efficiency. Higher flexibility can make joints healthier as well.
It may enhance muscle performance [4].
How to warm up
What does warming up look like? Some Examples include: performing lunges, doing high kicks, pushups or jump squats. Quick hint- almost any heart-boosting activity that engages the same muscles you are about to use in your workout will be of benefit! Below are a few of my favorite performed by an avid runner. Enjoy!
Hamstring warm up
It is important to have a straight back along and keep the ankle flexed while also contracting the quads to get the best stretch in.
Quads, Glutes and Latissimus Dorsi warm up
Here the athlete is addressing 3 primary muscles: the Quads and Glutes are getting activated while his Latissimus Dorsi are getting stretched. These muscles help tremendously with form improvement and can be inactive quickly if they are neglected.
Hip warm up
This warm up has the athlete performing lunges in multiple directions. This strengthens muscles as well as lengthens them. The Hip Flexors, Quads, Hamstrings, Adductors and Abductors are all being addressed in these movements.
Hip Flexors and QL warm up
In this lunging video, the two primary areas being addressed are the Hip Flexors and the Quadratus Lumborum (QL). The QL stretch can help with hip stabilization during performance.
References (viewed 2/4/19):
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517?p=1
https://familydoctor.org/the-importance-of-stretching/?adfree=true
This article/video is for educational purposes only; do not attempt without your physician’s clearance. If you are in pain or injured, see your physician.
Copyright © Vidal Sports LLC 2019
