Modern Health - Can I skip my warm-up?
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Skipping your warm up is easy enough to do. Especially when you are short on time, but resist the temptation and don’t skip your warm-up. The few minutes spent preparing your body for exercise will be well worth your time and effort.
Why Warm-up
Next time your exercise, think of a warm up in a differently. You wouldn’t drive your car before warming it up on a cold winter day so why do it to your body. It doesn’t matter if you are new to fitness or an elite athlete, a warm up prepares your body for aerobic and strength and conditioning exercises.
Physiological and Psychological Benefits
Before a run, fitness class, bicycle ride or even a short six-minute Tabata class a warm up in advance benefits your body physiologically and psychologically.
Physiological Benefits:
Gradually increases muscle temperature to reduce the chance of muscle and joint injury.
Warms up nerve impulses so that nerves can move faster allowing muscles to contract to support speed, strength and coordination required in a workout.
Allows the body to adjust blood flow to allow more oxygen to flow to blood vessels of the muscles at a quicker pace and prepare the circulatory system for exercise.
Psychological Benefits:
Helps your mind prepare for the upcoming workout by refocusing your thoughts to working out and putting your to-do list aside.
A warm up will begin impacting your stress levels in a positive way.
A role like no other!
Gradually increases your heart rate
Slowly increases your blood pressure
Increases your breathing rate and body temperature
Warm up Tips
A warm up should be five to ten minutes in length, however a more intense workout or an older adult requires a ten-minute workout. The moves you chose should be slow and controlled, mimicking the type of exercise you plan to do. Include movements that are continuous, rhythmic and with large range of motion. For example, if you are working shoulders and arms, include some arm circles to lubricate your shoulder sockets. Mimic what your workout will be. If you are running, begin with dynamic leg and hip openers and a brisk walk. Whatever you do, don’t eliminate the warm-up.
About Kimberly Hicks-Ruttan
I’m the founder of Fit2Move - virtual fitness in your home, on your own time. I am a certified fitness instructor and personal trainer. Connect with me on Facebook where I run a FREE group called Fit Tips with Kimberly
