Strength training is a great way to improve your overall health and fitness. It can help you build muscle, lose weight, and reduce your risk of chronic diseases. However, it’s important to warm up properly before you start strength training. A strategic warm up can help to prevent injuries and improve your performance and the secret to an overall better strength training session.
What is a Strategic Warm Up?
A strategic warm up is one that is specifically designed to prepare your body for the specific type of strength training you are about to do. For example, if you are going to be doing squats, you would want to warm up your legs, glutes and hips. If you are going to be doing bench presses, you would want to warm up your chest, shoulders and arms.
What Does a Strategic Warm Up Consist Of?
A strategic warm up should include a variety of exercises that increase your heart rate, improve your range of motion, and prepare your muscles for the work ahead. Some good exercises to include in a strategic warm up are:
- Light cardio, such as walking or jogging
- Dynamic stretches, such as arm circles and leg swings
- Foam rolling
- Activation exercises, such as squats and lunges
It’s important to warm up for at least 5-10 minutes before you start strength training. This will give your body time to get ready for the workout and help to prevent injuries.
Benefits of a Strategic Warm up.
Here are some of the benefits of warming up before strength training:
- Reduces your risk of injuries. A warm up can help to increase your range of motion and flexibility, which can help to prevent injuries.
- Improves your performance. A warm up can help to increase your blood flow and oxygen to your muscles, which can help you to lift more weight and perform better.
- Prepares your body for the workout. A warm up can help to get your body ready for the specific type of strength training you are about to do. This can help to prevent injuries and improve your performance.
If you are new to strength training, it’s a good idea to talk to a personal trainer or certified strength and conditioning specialist. They can help you create a safe and effective warm up routine that is tailored to your individual needs.
Example of Warm Up Structure.
Here is a sample warm up routine that you can use:
- 5 minutes of light cardio
- 5 dynamic stretches, such as arm circles, leg swings, and torso twists
- 5 activation exercises, such as squats, lunges, and push-ups
Once you have completed your warm up, you are ready to start your strength training.
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