Lower Body Warm-Up

April 04 2014

A proper warm-up is super important and should be done before any training session or strenuous activity. Looking back at my own training over the years, any time I've tweaked my back or experienced shoulder pain, it almost always came back to me not warming up well enough beforehand. So whether you're planning on lifting some weights, going for a run or playing a game of tennis, you should always perform a dynamic warm-up to get your body and mind ready for the work ahead.

Spending 10-15 minutes warming up will raise your body temperature and increase the blood flow to the working muscles which will lower your risk of injury and improve your performance.

Here are some benefits of a proper warm-up.

1. Increased Blood Flow. Increased blood flow warms the working muscles and makes them more elastic which reduces the risk of strains and pulls. It also increases the volume of oxygen available to your muscles which improves your level of muscular endurance.

2. Increased Muscle Contraction Rate. Warming up increases the speed of nerve impulses so communication between the brain and muscles improves. This allows you to contact and relax your muscles at a much faster rate.

3. Joint Lubrication. Warming up increases the lubrication of your joints and prepares them for faster, stronger movements. This also helps to improve the range of motion around the working joints.

4. Decreased Muscle Soreness. Warming up will decrease muscle soreness if performed at the beginning of an exercise routine. There's still some debate as to how much it helps prevent, but it certainly helps a bit!

5. Increased Mental Readiness. With a proper warm-up you'll have a chance to get your nervous system firing on all cylinders which will improve your focus and get your mind ready for the work ahead. 

Check out the video below. I put together a short, low impact dynamic warm-up that targets the lower body. It's suitable for all fitness levels and will get you ready for what ever type of activity you're planning on doing, whether it's a jog in the park, a hike up a local mountain, a long bike ride, a round of golf or a heavy session of squats.
Article by (Train Online)  |  April 04 2014

PREVIOUS: Rest and Recovery

Rest is one of the most important elements of an exercise program. The other two are consistent exercise and good eating habits.


Everyone's heard of HITT but there's another form of interval training who's acronym never quite caught on the same called SMIT.