Don’t Skip the Warm Up
Warm up routines are skipped more than breakfasts on busy mornings, advertisements before YouTube videos, and unwanted songs in a Spotify playlist.
I have certainly skipped my fair share (of warm ups I mean). And I have regretted it each time.
The following is a 8-10 minute warm up routine. The movements done in this warm up are not the well trodden stretches learned in your third grade P.E. class. This warm up routine uses a mix of dynamic stretching, strength training exercises, and light cardiovascular training.
Warm Up Routine
Part 1 (5 minutes): Dynamic Stretching and Strength Training Exercises
Perform the following movements at a moderate and controlled tempo:
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Arm Circles (forward): 30 seconds
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Arm Circles (backward): 30 seconds
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Leg Swings (forward/backward): 30 seconds each leg
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Leg Swings (side/side): 30 seconds each leg
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Shove-Offs: 30 seconds
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Body Squats: 30 seconds
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Side Planks: 15 seconds each side
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Mountain Climbers: 30 seconds
Part 2 (3-5 minutes): Light Cardiovascular Training
For the second part, you will elevate your heart rate with light aerobic activity.
- Go for a light jog for 3-5 minutes
- Jump Rope (easy pace) for 1-2 minutes.
The Benefits of Warming Up
A warm up routine is an important and fundamental component of any effective exercise program. The benefits of a warm up routine have been well studied and will help your body prepare for a workout by:
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Increasing your heart rate
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Increasing blood flow to muscles
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Decreasing muscle and joint stiffness
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Reducing risk for injury
- Improving performance during your workout
There’s also a small act of discipline that’s achieved every time you decide to warm up before a workout, especially when you don’t feel like it.
Warming up takes extra time, extra energy, and extra effort. Choosing to warm up when you want to skip it is a small act of bodily self-control, which is just like saying no to excessive portion sizes or foregoing screens (TV or YouTube) at night to go to bed early. Small decisions made, by God’s grace, consistently over time to deny the flesh are small steps taken towards your sanctification.
Get out there and do it!
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