Warming up is something that every lifter and athlete are familiar with, yet there would be still some misguided information out there about what truly are the best ways. While there is seldom a ”best” way to do something, the majority of the coaches and athletes would agree that the best warm-up makes you feel ready and mentally prepared for lifting heavyweights.
Benefits of a Proper Warm-Up
Below are the benefits of a proper warm-up before lifting weights:
1. Increase Body Temperature
Increasing body temperature helps you to develop readiness for exercise, aid in flexibility, and improve muscle function and circulation.
2. Increase Blood Flow and Oxygen Delivery
A proper dynamic warm-up will boost the muscle blood flow and complete blood circulation, which is essential to deliver oxygen-rich blood to the muscle tissue and for clearing metabolic byproducts from earlier training sessions. The professional crossfit gym near me always ensures that all the trainees in their gym are doing a proper warm-up before lifting weights.
Adding to that, a proper dynamic warm-up will quickly shunt blood flow to the gut and encourage higher distributions of a complete body blood flow to activate the muscle tissues, enhancing the exercise output and performance.
3. Mental Preparation
An intense warm-up session offers a chance to prepare yourself mentally for a training session or competitive event. Mostly, a coach uses dynamic warm-up as a way to ritualize the training process that can assist to increase focus and ease you into hard training sessions.
4. Injury Resilience
The above-mentioned benefits of a dynamic warm-up can enhance lifter injury resilience. Decreasing injury risks of muscle strains and pulls and other connective tissue injuries can assist a person to train harder and regularly.
How To Perform Warm-Ups?
Here is a summary of how to perform warm-ups:
- Execute a warm-up for at least 10 minutes before you begin with proper lifting sessions.
- Select a warm-up exercise similar to your main activity but at a lower intensity level. Many light repetitions of the exercise is a sign of good practice.
- Five to 10 minutes of cardio on a treadmill will boost the blood flow and will make you ready for a weight lifting session.
- A warm-up without stretching is like all you require before competing with your competitor in a weight lifting event.
Here you will find a list of most common ways to warm up, which will help you to lift heavy weights with full-strength:
1. Static Stretching
Static stretching can be utilized as a powerful introduction to the training session that permits an athlete to create a mental inventory of any muscular fitness headed into the session.
2. Foam Rolling/Myofascial Release
Light foam rolling and other manual therapies might find their way into an athlete’s routine and can be performed early in the warm-up process. Techniques like soft tissue massage, foam rolling, and lacrosse ball myofascial generate many options for athletes and coaches.
3. Light Cardiovascular Exercise
Light physical activity like biking, rowing, jogging, and skipping rope, are different ways to improve your core body temperature and circulation throughout the body. This often is performed before warm-up sessions to allow a person to dive into a dynamic warm-up already warm and prepare themselves for an intense movement series ahead.
4. Dynamic Warm-Up
The dynamic warm-up is an essential portion of a training program, as it permits a person to sweat, move, and mentally prepare themselves for the demanding features like power, strength, and fitness sports.
5. Activation Exercises
By flowing with a dynamic warm-up, a person can execute activating exercises to boost muscle strength and movement coordination of the muscle groups. And can also pattern crucial things to increase the performance and injury resilience along with the training sessions.
6. Light-Load Skill/Technique Movements
Before diving into the work sets, a lifter can utilize empty barbell and light loaded actions in correct gym workout in Mayur Vihar to prepare themselves for doing intense exercises in training sessions.
With the above information, you might have realized that there is a wide array of warm-up methods that one can use to prepare themselves for training sessions. Saying that the majority of coaches of Moltom suggest the above methods within a sound of 10-15 normal warm-up segments to maximize performance and minimize the injury risks. They also say that for training hard, you need a trainer who can push you harder. And who else can prove the phrase right than the reputed gym called Moltom.