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Tutorial: Warming Up

Let’s talk about the warm up. I know it might sound cliche and obvious. It’s something you’ve been first taught in primary school and something most people already “know”. Yet the warm up process is generally neglected by most fitness enthusiasts. I remember the times when I’d hit the mass weightlifting gyms daily and the […]


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Let’s talk about the warm up. I know it might sound cliche and obvious. It’s something you’ve been first taught in primary school and something most people already “know”. Yet the warm up process is generally neglected by most fitness enthusiasts. I remember the times when I’d hit the mass weightlifting gyms daily and the usual warming up people would do would be shaking their arms several times in the air and then move on with their workout.

However before jumping on your push-ups or pull-ups you should dedicate a good amount of time to your warm up. Not to mention that with exercises like the front lever, the muscle-up, the back lever or the one arm chin-up you are bound to injure yourself without a proper warm up.

 

1. Why is warming up important and why you shouldn’t neglect it?

It is during the warm up when you prepare your body and mind for the exercising part. You’ll improve your body’s overall performance with a good warm up and also minimize the risk for injuries! Allow me to list some of the benefits of a good warm up!

Regarding Injuries:

  • The potential danger of injury is decreased as a consequence of the increase in muscle tone.
  • Proper warm ups will work on the muscle ligaments and tissue of the joints. Thus the mobility and flexibility of the joints are both being increased. With our type of training it gets essential to warm up the ligaments considering the amount of stress they have to cope with during workout!

Regarding Muscle Performance:

  • During the warm up your body produces and releases adrenaline. The adrenaline then increases your body’s physical parameters which allows you to increase your strength during your workouts.
  • Achieving an increased heart rate, the workable rate for beginning exercise.
  • Dilation of capillaries, thus enabling the oxygen in the blood to travel with greater speed. Which allows better irrigation of the muscles.
  • Increased production of synovial fluid located between the joints to reduce friction. Which allows joints to move more efficiently.
  • Increase in speed of nerve impulse conduction. Which will reflect in faster reactions.
  • Removes lactic acid, which will help you perform better.
  • Mentally focused on the training or competition.

2. How to warm up for bodyweight training, calisthenics, gymnastics?

  1. Jogging or rope skipping - Your starting point should be light jogging outside or inside your gym(depending on the type of facility). With this you are aiming to heaten up your body and get the blood flow going. Around 5-10 minutes should be enough. Similarly you can perform rope skipping to achieve the same goal of preparing your body.
  2. Warming up exercises – After the jogging you are ready for the warming up exercises. The aim of these is to warm every part of your body. You should start with your head, continue with your neck, go through your shoulders and so on all the way down to warming up your ankles. Watch the video below for a full list and demonstration of the exercises that I recommend for a proper warm up!

I never warm up(after the running) for more than 5-10 minutes, but that’s me. Throughout the years I had worked out with people who would warm up for 20-30 minutes. You need to “feel” when your body achieves its training state.

 

Sincerely,
-Arthlete