Warming up is one of the most important aspects of training. It ensures the muscles are full of blood, the joints are lubricated and mentally gets you ready for a great training session. An all-around great warm up will get your heart rate up, which means the heart is pumping blood all around your body.
Here’s a few quick tips to get the best out of your workouts with a good warm up: • A warm up is a warm up not a workout, it should be gentle and not intense. • Start off with really low intensity and gradually increase. • Warm up body parts that you will be training that day. Eg. If you’re training legs to warm up on the bike if you’re training back try the rower. • Use the full range of motion – if you’re warming up on lat pulldowns, ensure you feel a good stretch at the top of the movement and a good squeeze at the bottom. • Use the time during the warm up to think about and plan the workout ahead. • Put headphones in and listen to music that gets you motivated. • Use a foam roller to release muscle tension (myofascial release) • Don’t watch the clock. • Think positive thoughts.
Examples of a Warm Up Chest ➡ push ups Back ➡ rower machine Shoulders/calves ➡ skipping/jump rope Legs ➡ bike Running ➡ myofascial release (foam roller)
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