The Importance of Warming-Up before Training

The warm-up to any training session is often the most overlooked and neglected part of the session. If the routine calls for a functional movement pattern: push, pull, lift, squat, lunge, rotate, walk/run (bodyweight or using a multi-functional machine), think about if the body has been properly prepared to perform those tasks. As a result of this style of training, rather than focus my time on a cardiovascular machine like a treadmill or elliptical, my warm-up consists of performing mobility and stability drills.

Mobility is the ability to perform a joint action through a range of motion. Mobility exercises can range from basic movements (Bridges, Cat/Camel, Downward Dog, Cobra, Rocking, Rolling, Hip-hinging to name a few) to more dynamic movements (Windmills, Toy Soldiers, Side Lunges, various kettlebell exercises). Typically, these forms of mobility exercises can be done by anyone (based on individual skill-set). Stability is the ability to move through a pattern while maintaining it's structural integrity. A basic exercise I teach stability is the hardstyle plank because it teaches how to link the upper and lower body together. But, if there are other stability dysfunctions, learning variations of tall-kneeling, half-kneeling and unilateral patterns (single leg or arm) can help develop a more confident and balanced bilateral pattern (dual leg or arm).
  

Whenever I train, I always do a thorough warm-up that lasts about 10-20 minutes. I want to prime the body from less aggressive movements to higher levels of intensity based on the different exercises in my program. By doing this, I am preparing the body for the demands I will put it through and decrease the likelihood of injury. Ultimately, the warm-up is part of my training and ensures my body will be adaptable through the different movement patterns.

The ability to move is very important to me if I want to swing a kettlebell, do a Turkish Get-Up, deadlift or even squat. By the time I am done with my warm-up, I have transitioned into the meat of my training session. How do I know I am ready? I feel better and looser than when I first started but not too fatigued where it will hinder my session. Since most of my training programs are strenuous, it stands to reason I need mobility and stability drills to stimulate my nervous system, muscles, tendons and joints.

I know most warm-ups are done in 5-10 minutes on some form of cardiovascular machine. Sure, this can stimulate your core temperature but more than likely it’s not adaptable to the rest of the session. That’s just one movement pattern. Consider this, the human body moves through 3 planes of movement: sagittal (vertical line dividing right and left sides), frontal (vertical line dividing anterior and posterior), and transverse (horizontal line dividing upper and lower parts). I believe some of the best exercises will incorporate all three planes of movement, this is called TriPlanar movement.

Sagittal Plane: The two basic movements are flexion and extension. 

Frontal Plane: The primary movement is abduction and adduction.

Transverse Plane: Most movements in this plane involve rotation.

Unless the training session is focused on one form of movement, doesn’t it make sense to warm-up the body in these three planes? If yes, think about your current warm-up and whether it’s sufficient for your workout program.

Training is a physical and mental grind. Ever hit a wall or a plateau? Think about ways to improve your training experience, sometimes all the body needs is a little TLC. If the goal is to have a great session, get the body ready. Since following this warm-up strategy, I can’t remember the last time I left the gym or woke up the next morning feeling broken or in pain. The goal of exercise is not only to challenge the body but also to help it feel better. If there is enough time to exercise, there is enough time to properly warm-up. We only get one body, start treating it better. Move better and feel better. Best of luck in your training!