Warming Up Before Your Workout

Many years ago, when I first started exercising to keep fit - I made the mistake of not warming up properly. Consequently, I tore a ligament in my leg, which was very painful. So I always remember to warm up before workouts.

When you start moving in any way that raises your heart rate, changes start to take place in your body. Respiratory rate increases and blood-flow throughout your body increases, which means that the levels of oxygen and nutrients that are delivered to your cells are also increased. All your body systems are for-warned that you’re going to be making demands on them, your system then has time to prepare and get ready to meet those demands.

Stretching each part of your body is a good way to start your warm-up. Then slowly perform the same kind of movements you’ll be making in your workout, and gradually increasing the speed. As specific muscles, tendons and joints follow the movement patterns they’ll be expected to complete later, they become accustomed to the movement, and are then less likely to tear when these same movements are made at higher speeds. This stage also works as a cue for your nervous system to ‘switch on’ the specific neuro-muscular connections it will need for those movement patterns.

Lastly, this two-stage warm-up helps prepare you mentally for the coming exercise session. Regardless of what that session might be, you’ll do it better and enjoy it more if you’re able to give it your full focus. By taking the time to warm up before you actually start exercising, you’re giving yourself the mental space to switch your focus to where you need it to be.

The general part of a warm-up can be done in any way that gets your heart beating faster. A bicycle, rowing machine, or stepper or simply walk and then jog - will do the trick. Whatever you use, start very gently, and gradually increase the intensity until you can feel your body getting warm, and your heart rate starting to rise.