Why Warm Ups Matter More Than You Think
A pre workout warm up is absolutely vital in a well rounded fitness routine. When people are getting ready for their workout, opting out of a warm up might seem efficient for time purposes, but it can be absolutely detrimental in the long run. Not only does it help with injury prevention, but it also enforces brain and heart health by allowing proper mental and physical preparation. There are many different ways one can prepare for a workout depending on what they’re getting into that day, but at the end of the day any warm up is sure to be helpful.
A good warm up before you get into an exercise is meant to prepare you for the subsequent training session you will be undertaking. Different types of warm ups work for different types of training which is why it's important to know what muscles you will be using in excess beforehand so you can pinpoint those in your prep. When it comes to injury prevention, a warm up aids in this because it helps loosen up your joints which can reduce post workout stiffness and any possible swelling. For example, a runner may benefit from hip mobility stretching and more leg focused warm ups that allow for efficient range of motion and remind the runner of important technique when participating in said exercise. This does not mean they should neglect their upper body because they shouldn’t, but the majority of that “getting ready” process should be focused on breathing and legs as those will be the most involved in a runner’s exercise. This is called “dynamic stretching” and would be completely different if it were a heavy lifter or even someone who works out simply to maintain their physique. Those types of exercises may benefit highly from focusing their warm up on the muscle group they are emphasizing that day.
No matter what though, a warm up in any capacity is vital to a good routine because, in general, warming up widens our blood vessels and supplies our muscles with more oxygen and nutrients that we need for any exercise. The idea is that you should never jump right into your hardest task because you want to reaffirm that the body is physically and mentally prepared for the strain it is about to undergo. This also gives you a chance to check in with yourself and confirm that there are no lingering injuries or ailments that could potentially be made worse by your workout.
A warm up is not only beneficial to your muscles, in addition to that it gives you time to do a mental check in because your body is not the only aspect reaping the rewards of proper preparation. Warming up before a workout also allows your heart rate to gradually increase instead of what we may think of now as a “full send” moment. Your breathing cadence will also slowly increase and your mind will have time to readjust to the new task at hand. Taking the extra prep time is beneficial because of the transition it allows you to make between a settled state to an active one. This simultaneously gives you the extra time to hone in on your mind to body connection. Even just simple stretching creates a connection from your mind to your muscles which can be a positive fact in the way you get to know your body and exactly what it needs.
Another factor that plays into the mind and body connection is technique. A technical warmup, or something dynamic in relation to the coming activity, may allow you to be more attentive to the details and thus perform better in the long run because those tiny things you practiced add up in your overall performance. At the end of the day, quality movement that is guided by the workout you have planned for the day is the most important thing.
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Whether you’re lifting, running, or just getting started, warming up is the key to staying strong and injury-free. If you’re not sure how to build the right prep routine, our trainers at Swole AF can walk you through it.
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FAQs
Q: How long should a warm up be before working out?
A good warm up should last about 5 to 10 minutes depending on the intensity of the workout and your body’s needs.
Q: What’s the difference between dynamic and static stretching?
Dynamic stretching involves active movement and is best for warming up. Static stretching is better for cooldowns and flexibility work.
Q: Can I skip a warm up if I’m short on time?
It’s always better to shorten your workout slightly than to skip the warm up. Even 5 minutes can make a big difference in performance and injury prevention.
Q: Should warm ups be the same every time?
No. Your warm up should change based on the workout you’re doing. Tailor it to match your focus for the day.
Q: What happens if I never warm up?
You increase your risk of injury, reduce your workout efficiency, and miss out on an opportunity to connect with your body and prepare your mind.
Keep Reading:
-What to Expect from Group Classes at Primitive x Swole AF
Dive into how our classes are structured to support every level of fitness.
Mental Reps Matter: Training the Inner Voice
Learn how mindset shapes success inside and outside the gym.
Meal Prep for Real Life: Ways to Start without Burning Out
Fuel your training with intentional meal prep that supports your goals.
Written by the Primitive Movement x Swole AF Team
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