Know how warm up before training It can help you avoid injuries, complications or any other type of problems. We give you a guide that will help you in your daily life.
Why is it so important to know how to warm up before training?
If you are in the habit of going to gyms, you will surely have been able to see it for yourself on more than one occasion. A person with a very muscular physique arrives and starts lifting weights. However, this is not recommended. The truth is that heating is essential.
The reason is that it will help you not only protect your joints, loosen your muscles and prepare your body for training. But it will also improve your performance, since it will be easier for you to recruit the necessary muscles for each movement you are going to do.
As you can see, it not only prevents injuries, but also greatly improves your sports performance. Now, do you really know what the best way to warm up is?
The truth is that it doesn’t have so much to do with going for a run or doing cardio. This is one of the most widespread clichés there is. But it is a mistake. To begin with, because you are not properly conditioning the muscles that you are going to use in your training. And, on the other hand, it will allow you to train better.
In fact, cardio has a major problem, which is that of producing relative body fatigue, so that it costs you much more to exercise correctly and at your expected level. Hence, currently, it is left until the end of strength training.
Furthermore, if what you are looking for is to complete a resistance test that involves cardio training, Why are you also going to use it for training?
That is why the correct warm-up consists of another type of routine or preparation. And that’s exactly what we want to analyze with you in the next section.
Thus, in the next section you will be able to discover all the secrets of this process.
The best way to warm up before training
Whether you are doing strength training, an endurance test, a functional training session or a specific sport, The correct warm-up usually has the same steps.
1. General mobility
First of all, you have to tell your body that it’s time to activate, and prepare for action. The easiest way to do this is through mobility work. The idea is that you go warming up the joints with simple movements that anticipate the exercise you are going to do.
Shoulder and hip rotations, knee and shoulder extensions and flexions, etc. Movements like this they will make you gain some mobility and, in the case of unforeseen movements, you can avoid the most harmful part of them.
Don’t do it too fast or too slow. It is a way to grease the joints and have them ready for training.
2. A specific warm-up
Now we are going to do small exercises with very low weights to activate certain muscles that will help us later in training. This part can be done, for example, with elastic bands.
So, if what we are going to do is chest strength training in the gym, we can warm up the rotator cuff and triceps with some series of band exercises. If we are going to go running, on the other hand, we can do a few squats and lunges, with our own body weight.
The idea is that the muscles prepare for the type of challenges that may lie ahead.
3. Now, increase your heart rate
Let’s now add some cardio. You don’t have to go to the tape or anything like that. A few jumps, a few burpees or any other multi-joint exercise that raises your heart rate will be more than enough.
For example, three minutes of jumping rope can be very good to avoid fatigue and to have your body fully prepared for your training. On the other hand, if you are going to practice endurance in a race, a few first minutes at a very light pace will be of great help.
Now you know how warm up before training. Remember that, if you want to train in the most efficient way possible, you can count on us.
