What’s your warmup look like? Typical warmups seen in the gym include the treadmill, static stretching, light sets on machines and a host of other modalities. So what’s the best way to warmup? First and foremost it depends on the type of workout you’ll be doing that day as well as your abilities and goal set.  Here’s a list of 7 things to think about when designing the best warmup for you!

1. Increase Synovial Fluid

Getting your joints moving through full ranges of motion is so important. This allows for synovial fluid to flow through the joints efficiently, reducing friction and improving the glide of the joints. This can also reduce stiffness and pain within the joints prior to working out.

2. Muscle Activation

Your muscles can look great, but are they fully activating during your workout? Many times big time muscles like the glutes aren’t actually activating when they should be. This makes other muscles over-activate creating muscle imbalances. To decrease the likelihood of muscle imbalances and improve performance incorporate specific muscle activations to wake up your sleepy muscles prior to your workout.

3. Joint Mobility

Full joint mobility through all joints is a must before getting into an intense workout. Just doing some running typical wont do the full job. You need to get every joint up the chain moving effectively. This includes feet, ankles, knees, hips, core/upper back rotation, shoulders, neck, elbows, and wrists!

4. Blood Flow

Blood flow is so important for so many different reasons. Increasing blood flow will help increase oxygen delivery to your muscles and improve nutrient delivery better fueling your workouts and holding off fatigue longer. This will also help prep the muscles to contract and perform better during workouts.

5. Heart Rate

Increasing your heart rate before exercise helps your heart and lungs start to adapt to performing at an increased level. It will also help to increase blood flow even further providing all the benefits stated in number 4!

6. Full Movement Integration

Integrating full body movements into your warmup prep will help increase the neurological connection between your brain and your muscles. This helps the muscles work in unison to help increase power output and overall performance.

7. Mental Prep

It’s so important to get your mind right before heading into a workout. Leave all the distractions at the door. Don’t let your mind wander, only focus in on your workout. Think about what you want to get out of todays workout and go out there and crush it!

There are many different ways to warmup but these are some techniques to think about and add into the mix when creating an optimal warmup!

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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