Effective Methods To Do Warm Up Before Workout
Everyday you target different muscle group but still warm up before workout remains same? Let your workout decide your warm up exercise.
Hey, everyone, I am back with another article that will help you improve your workouts and performance.
I hope you are following your nutrition and workouts as you built it to help you lose fat or gain muscle.
I have been getting lots of emails and messages from friends and our fitness community about a topic which is inhibiting their performance in the gym.
The topic is about the warm-up routine that needs to be followed so get mo
st of the workout and remain injury free.
Warm up before workout is actually very important however many people fail to understand how it needs to be done.
The people don’t understand what kind of warm up before the workout should be done and for how much time!
There are many different opinions in the fitness community about this topic.
Many say that warm up before workout is very important while some say its just waste of time.
The latter one’s say that have you seen a cheetah warm up before he hunt’s a deer!
You might be thinking then who’s right?
Well to tell you the truth they are both right to a certain degree!
Many people do warm up before workout that is pointless.
Most of the people warm up before workout in two ways:
1) They either run for 30 minutes on treadmills or use of bands or bending or twisting back and forth.
2) They stretch their hamstrings and shoulders and triceps and other static movements.
The first method can work up to a certain extent in context with something is better than nothing.
People think that jogging or running will help their body to warm up just by getting the heart rate high.
Well, this is true that it might get your heart rate up and will increase the temperature of your body however it won’t help you if you want to workout your shoulders or chest.
Also, the use of bands for static stretching or twisting back and forth will only loosen some muscles while joints are rigid and they don’t need stretching they need movement.
The second type of warm up before workout is done by stretching hams, shoulder or triceps can only be helpful if you are working out that particular muscle.
Before we get into the Knitty gritty of the topic a warm up before workout it’s very important if you want to gain muscle size and strength.
And to let you know warm up before workout are actually short and simple and you don’t need to spend hours doing it.
But before we jump into the topic I want to address a topic which is “does warming up help you prevent injury?”
I have seen many get injured while warming up wrongly doing static stretches.
The sole reason people warm up before workout is to prevent muscle tears during an intense workout.
If warm ups are not done correctly then the muscles don’t contract as efficiently as they can and might cause a severe injury.
The most important reason why do warm up before workout is done is actually to improve the form and technique so that injury doesn’t occur.
I am sure that you don’t do compound movements with the final weight directly but slowly approach it.
For example, if you squat heavier weights without warming up your legs, lower back and wrist and shoulders then you might cave your knees in.
It will compromise your lower back and hurt your shoulders and wrist joints.
Similarly during the deadlifts, if you try to lift heavy weights without warm ups then you lose the tightness in your lower back and screw up your form.
These types of things cause injury if not taken into serious account.
So to ultimately have a great workout session it’s better to practice the technique itself of the exercise that will help you in different ways.
By going through the movements itself you make sure that the joints, muscles and your tendons warm up efficiently.
So the key point is to do the movement itself and warm up by increasing the weight and decreasing the reps gradually.
However many people take too long even to warm up the movement before actual workout.
They put small weight and increase in 2-5 lbs per warm up set which takes more time and mostly the energy from your workout.
You don’t need 10 sets of warm up before your actual working set as it might increase the chance of injury and you won’t be able to train intensely.
In terms of how to do it, exactly, here’s a simple and effective method of warming up for a given exercise:
- 12 reps with about 50% of your working weight, and rest for a minute.
- 10 reps with the same weight at a slightly faster pace, and rest for a minute.
- 4 reps with about 70% of your working weight, and rest for a minute.
- 1 rep with about 90% of your working weight, and rest for two minutes.
This is it and the warm up is complete in 7-10 minutes of time.
People unnecessarily waste 20-30 minutes which takes out all your performance that is stored in you for that workout.
My warm ups before the workout is very simple and they help me increase my performance and reduce the risk of injury.
All the abductors, hip flexors and all the small important muscles and joints get the treatment that they need so they help me lift heavy without any injury.
For your own understanding I’ll give you a simple example.
I saw a person that was getting ready for a squat session and he was fired up.
He was about to do heavy 400 lbs squat however he didn’t warm up properly and as soon as he took the 365 lbs weight on his back and start going down his hamstring got tight and he fell down hurting his lower back.
The simple reason was his hamstrings were tight which cause imbalance in the left and right leg twisting his body.
These type of minute mistake can cause you severe injuries.
Well this is it for this blog post.
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