The Importance of Warming Up

The Importance of Warming Up 12/27/2011

Hey everyone, it’s Chris. I was talking with some friends over the Christmas holiday and we got on the subject of the importance of a good warm up before your workout. I want you to do a little experiment for me. I want you to go to your gym today and watch people. That’s right, all I’m asking you to do is look to see who does a warm up before they start their lifts. My guess is you won’t see much. Maybe a light set before the benching begins or five minutes on the tready before a leg day.

A few of the guys I was talking to don’t do a warm up at all. I can’t stress enough the importance of a good warm up. Without it you’re begging for injury, immobility, and weak form not to mention weaker lifts. As my friend Dave says, “it will transform you from Ugh, it’s time to workout to MAN! I’m really feeling it today, let’s kill it!”

In years past, the proper warm up consisted of slow static stretches and deep breathing. I remember as a football player before a game having the whole team circle up and go through a stretching routine. I also remember many of those same athletes being injury prone and constantly pulling muscles.

You see, static stretching BEFORE your muscles warm up is kind of like putting a rubber band in the freezer. It still looks like a rubber band but the minute you stretch it, POP! It breaks.

Now hold that same frozen rubber band in your hands and let it warm up first before you stretch it. That same band stretches to more than three times it’s size. By ACTIVLY warming the band, it became plyable.

Warming your muscles works the same way. Your warm up should be like a mini workout. Your warm up should ideally target both the muscles you’re looking to work that day AND the entire body. A great warm up promotes general athletic ability and proper mobility. Things like jumping jacks, burpees, pushups, and jump rope should be incorporated into a program that makes your muscles more plyable and ready to do the work you want them to do. As we get older, warm ups should take longer and incorporate a few yoga poses after the active portion.

Now I know what you’re saying. “Chris, meatheads don’t stretch and they DEFINITELY don’t do yoga!” Believe me when I tell you that they should! By incorporating mobility your lifts will not only get bigger but your form will get better as well. Imagine taking 315# butt to calf on a squat instead of only to 90 degrees! Difference? Relaxed hip flexors will let you squat heavier deeper.

Your warm up should take five to seven minutes but never longer than ten. Incorporate full body/multi-joint movements and heart rate intensive exercises for the best results. You’ll be hitting those big lifts in no time!

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