October 16, 2015
Posted In: Langley, Surrey, White Rock
Most people who have spent sometime in the weight room or gym will most likely be aware of the importance of “warming up” prior to exercise. The usual examples of this tend to be performed on some form of “cardio” equipment for anywhere from 2 – 10 minutes. Warming up is done to prepare for the workout ahead and while walking on the treadmill releases synovial fluids and lubricates our joints that is just a small part of workout preparation.
Your warm-ups should be specific to the workout you are doing and this can be broken down into 3 steps:
1. Joint Mobility & Static Stretching
2. Dynamic Stretching
3. Movement Mimics
Yes that says static stretching! There was a study that was released a number of years ago that was misinterpreted by most and that started a huge craze on how you shouldn’t static (holding at the end range of a joint range of motion) stretch before a workout because you could injure yourself. The study actually revealed that if you perform a static stretch of a muscle group and then use that muscle group to perform a maximum effort lift, that you will injure yourself. So you can static stretch as long as you take adequate time to work up to your maximum lifts through warm up sets.
Performing joint mobility takes 5 – 10 minutes before your workout using a bands, lacrosse balls and foam rollers to increase the movement of a given joint. The second step is dynamic stretching which refers to using momentum in your stretches, it is important to not move through this in a fast pace or bouncing. An example of dynamic stretching would be a straight leg kick for the hamstrings or a side leg raise for the adductors (inner thigh).
The final step is movement mimics, and this is exactly how it sounds. This is the time where you start to really prepare for a solid workout. Take the time to mimic any movements you will be performing in your workout working on deficiencies in your form. I like to use this step to create a little circuit of movements to help get my heart rate up and joints lubricated!
Give some or all of these a try during your next workout or training session and see how it goes!
* Make sure to use static stretching in the first part of your warm up and allow adequate time to warm up using the other methods before loading up the barbell and performing your heavy reps!