Workout Warmup or waste of time?!

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This is something I encounter most days…. if it’s not enough a lot of people waste their time with ineffective, not enough intensity workouts, they waste plenty of time doing ineffective warmups.

This is especially more important when most people are on a limited timescale for completing their workout and getting home, or to work etc.
You have to workout SMART!

So, what am I saying about warmups being ineffective?

 

Well what is a warmup for?

– Preparing you mentally for the workout ahead

– Mobilising your joints through a full range to protect from injury

– Gettting the Heartrate up

– Warming up the muscles, ligaments and tendons, and in a way you will use them in a workout.

– Gettting the blood pumping around the body, and into the muscles you will use.

 

So, the last 2 are where I’m getting at – performing movements that will mimic what you’re about to do.

If you were about to run a 10k race, you wouldnt sit on the rower, or ride your bike as a warmup?

If you were going to Take part in a bike race, would standing on the Cross trainer get the muscles you’re about to use ready?

NO! You’re doing it wrong, and wasting time, and not preparing the muscles you’re about to use!

Want to warmup up effectively, maximise time, and get your body ready properly?

Try something like the below;

All bodyweight;

10 Squats

10 arm swings forward and backwards (full range, brush ears)

10 Pressups

10 Lunges

10 Star Jumps

10 Step Ups

10 rotations from the waist

5 Get Ups (Place your hands on the floor, step one foot back, other back so you end in full pressup positon, step in, step in and stand up….thats 1 rep)

 

Then go round the above, this time incorportating more muscles and limbs, so;

10 Squats with arm swings (as you drop, pull your arms down and backwards, stand up and swing arms overhead)

10 arm swings forward and backwards (full range, brush ears) then 10 cross body swings (pull arms across body like a hug, then out to sides

10 Pressups

10 Lunges (As you lunge forward, drive arms overhead to lockout, and return as you stand up)

10 Star Jumps

10 Step Ups

10 rotations from the waist (Keep the core tight and use the arms to pull you back to start position)

5 Get Ups (Place your hands on the floor, step one foot back, other back so you end in full pressup positon, step in, step in and stand up….thats 1 rep)

This warmup would be perfect if you’re going to do a bodyweight workout.

If you’re going to do a weights based session, do 1 round of the above, then do one set of the exercise you are going to perform but use 50% of the weight you will actually use. Rest 3-45secs, and do again with 75% of the weight, and yuo’re ready to go!

 

Forget wasting time, forget using movemements that won’t mimic the main workout or daily movements.

Get Smart.

Train Smart

Look Smart

 

 

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