With winter approaching and temperatures dropping, you must be vigilant with your warm up. Whether it's strength training, cardiovasular training or a group fitness class, you can miss the most important component of your workout.
Here are the benefits of warming up properly!!
Increase Core (Body) temperature.
Like a car engine the warmer you are the more efficient!!
Increase your heart rate.
Bring the required nutrients, blood flow and oxygen to working muscles.
Increased Blood Pressure.
Hearts pumping, arteries and veins dilate (open up) again working more efficiently preparing for the demand placed upon the body.
Increase Coordination.
Your brain talks to your muscles more quickly and efficiently.
Increase Joint Synovial Fluid.
This is the oil of our body. Increase the amount of oil in the joints and quality of the oil in the joint.
Components of a Warm-Up --
Movement should be gradual and bring you up to the intensity or speed of your actual workout.
Movements should also partially mimic the movements you are preparing to do.
Mistakes to watch out for!!--
Stretching after your warm up UNLESS it's dynamic, active stretching. When you sit down or stop to stretch you LOSE the benefits (see above) of the warm up. You would have to start ALL OVER AGAIN!!
In COLD WEATHER a slightly extended warm up is recommended. It takes longer when you're outside or coming in from cold weather to achieve the desired results of your warm up.