Warm up 101

A classic practice session is a three step process:

  • The warm up,
  • The core practice,
  • The cool down.

We all heard about the warm up. But what about it ? What is its purpose ? How do we properly warm up ? What are the key points and the frequent mistakes ?

The goal

The expression « warm up » could make you think that its goal is to warm the body before a physical activity. It is true but incomplete. I would rather define it as the preparation of the body and mind for the effort required by the core practice.

The components

To prepare the body for the core practice, we have to include several components to our warm up.

The joints

Moving the joints in full and pain free range of motion prepare them to upcoming movements. It is easier to perform the movement with a better mobility.

Example: Opening the hips supports your deep squat.

The muscles

Activate your muscles (low intensity) to prepare them for the core practice. You wake up you body and wire the mind body connection.

Example: Perform some clams to activate the gluteus medius before you deep squat.

The core temperature

When you move you increase your core temperature to prepare the body to the effort. This is linked to the joint and muscle warm up. In a cold environment (air conditioned or outdoor during winter), the warm up will last longer to make sure that your body is at the right temperature.

Specific or universal ?

Should warm up be designed according to the core practice or can we use the same universal warm up every time ?

The body operates globally

A complete warm up must cover the whole body even if the core practice will focus on one part. The body operates globally and it is over simplified to consider that it is the sum of isolated segments.

Example: It is important to include some shoulder mobility before performing back squat. The movement focuses mostly on the leg muscles but requires shoulder external rotation to properly place your spine under the load.

A steered warm up

The warm up always considers the body as a whole. Though it is steered by the core practice through specific activation movements. Waking up the relevant muscles will facilitate the proper execution of the core practice movements.

In a nutshell

A proper warm up includes three components:

  • The joints,
  • The muscles,
  • The core temperature.

A proper warm up:

  • Covers the whole body because it operates globally,
  • Is steered by the core practice to facilitate the proper execution of the movements.

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M.

Martin - Training for Life

Written by

French movement enthusiastic sharing his journey and thoughts.

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