How to Make a Warm Up
Let’s face it, warming up kinda sucks. It feels like it takes forever when all you’re trying to do is work up a sweat and get a pump. Everyone knows they should be doing it but somehow can’t find the time. The fortunate thing is that a warm up doesn’t have to take more than five minutes if you’re low on time. FIve minutes can go a long way in keeping you healthy, injury free and moving well!
Just to reiterate the importance of warming up, here are five benefits you get from a good warm up:
- Reduces likelihood of injury by increasing joint fluid produced which means more efficient joint movement and reduced joint pain (if you have any!).
- Improves blood flow and breathing rate which improves your endurance and oxygen supplied to working muscles.
- Increases body temperature to improve your muscle and joint elastic properties allowing you to gain greater ranges of motion safely.
- Prepares your brain for exercise. Your brain dictates how your muscles function. Warming up wakes up your brain and gets everything firing faster and more efficiently.
- Improves stability and mobility. Your warm up should be used as a time to improve mobility deficits and improve stability at vulnerable joints. Skipping a warm up means you’re missing an opportunity to get better!
Here is a quick warm up that gets the entire body ready in 5 minutes!
Cat to Camel x 6 reps
Brettzel x 15s each side
Child’s Pose with Lat Lean x 15s each side
Cook Hip Lift x 6 reps each
Walking Knee Hug x 10yds
Cradle Walk x 10yds
Reverse Lunge with Overhead Reach x 10yds
Shuffle x 10yds each
Carioca x 10yds each
Backpedal x 10yds each