Structured warmup not part of a workout to skip
The warmup, or lack thereof, can have a dramatic impact on one’s workout. A thorough, comprehensive warmup can help reduce risk of injury, enhance energy levels and increase blood flow to the working muscles.
This week, I’ll discuss the finer points of a proper warmup and introduce a warmup exercise that’s appropriate for all fitness levels.
The most critical step in any warmup process is the intention to perform a warmup. People need to recognize the value of a proper warmup to ensure that the warmup is never skipped, regardless of how short a workout time may be.
Assuming that intention is firmly in place, it’s time to get into the nitty gritty of the warmup design. First, perform a light cardiovascular activity that eases the body into action. Walking, light jogging or elliptical machines make perfect choices for the first step in the warmup routine because they are low-impact activities and work most of the major muscles in the body.
This phase of the warmup should last between five and 10 minutes and should be performed at a fairly low intensity, somewhere between 55 percent and 75 percent of one’s maximum heart rate.
Once phase one is complete, the goal of increased blood flow and enhanced energy levels has, hopefully, been achieved. This is a great time to engage in some light stretching for all the major muscle groups.
A few static stretches for the legs, arms and core will do wonders for joint mobility during the first portion of the workout. Hold each stretch for about 20 seconds, then move to the next muscle group. This entire phase shouldn’t last more than a few minutes and the goal is not to greatly increase how far muscles can stretch. Save that for another time.
The last phase of a comprehensive warmup is the activation of specific muscles that will be engaged during the workout. If the plan is to strength-train the upper body muscles, this phase might include some pushups, bench dips or light shoulder raises. The idea is to ensure the target muscles are activated, properly oxygenated and ready to roll.
Back muscles are not often considered as part of the final phase (muscle activation) of the warmup, except for sports that involve a fair amount of twisting, such as baseball or golf. I’d recommend including at least one or two back-activation exercises for almost any activity, simply because these muscles are involved in so many movements.
This week’s exercise is a perfect back-activation movement, and it’s simple and easy for anyone to do. The Floor Y Press will warm the muscles between the shoulder blades, as well as the all-important lower back muscle group.
1. Lie on your stomach on an exercise mat. Your arms and legs should be together, your arms extended overhead. Place your palms on the floor.
2. Slightly lift the chest off the floor to engage the lower back muscles.
3. Slowly bring both elbows downward until they are even with your shoulder blades.
4. Hold this position for a few seconds, then slowly extend the arms back overhead.
5. Continue moving slowly through this “Y-to-I” motion until you’ve completed 10 repetitions.
6. Perform two sets of 10 repetitions for a great back warmup.
The key to this movement is concentration, because the slightest tweak or sudden movement will dramatically change the exercise from a warmup activation to a muscle cramp.
Move into the position very slowly and deliberately.
After a few weeks of warming up with this exercise, I think you’ll appreciate how valuable a muscle activation warmup can truly be.