12/16/2014
The Right Warm Up   

Ever get to the gym and feel, well, not very warmed up or enthusiastic about your workout? If you said yes then listen up! These tips will help you mentally, physically, and physiologically prepare yourself for the next workout.

Every workout should start with at least a 5-minute aerobic warm consisting of easy, continous full body movements.  Examples include; spinning, rowing, running and jump roping. These activities will physiologically prepare your heart and lungs for your workout.   

Immediately following your aerobic warm up preform a dynamic warm up consisting of dynamic stretches and movements. Examples of dynamic stretches include; rotating trunk rotations, walking high kicks, hip flexing lunges and quad pulls.  Some examples of dynamic movements are; high skips, lateral shuffle, carioca or short sprints. These dynamic modalities focus on physically and physiologically preparing the muscles for a workout.    

A well designed warm up will effectively increase muscle temperature, increase core temperature, increase blood flow to working tissue, improve muscle strength and power, improve oxygen delivery and enhance metabolic reactions. Make warming up a habit when you get to the gym.  Pick exercises you enjoy and focus movements on muscle groups that will be involved in your workout. 


Sample Warm Up 
Aerobic: 
Run/Bike/Elliptical                             5-10 Minutes 

Dynamic Stretching: 
Laying Trunk Rotation                      10 rotations each side 
Walking Straight Leg Kicks               10 Kicks on each leg  
Quad Pulls                                        10 each side 
Lateral Lunges                                  10 each side 
Hip Flexing Lunge                             8 each side 

Dynamic Movement: 
High Skips                                         40 yards 
Lateral Shuffle/Carioca                     40 yards each direction 
Body Weight Squats                         8-12 reps 
Jog to Sprint 1-2 times                     40 yards 
Sprint 1-2 times                                40 yards   

If you have any questions or want different exercise for a warm up, reach out to me at pparrish@athlietcrepublic.com or stop by your Athletic Republic Center today.   

Phil Parrish graduated with his BS in Applied Exercise Science and is NSCA CSCS Certified. He has worked with several athletes in the Park City Area including a 6-month Strength and Conditioning internship with the United States Ski and Snowboard Association and training athletest of all levels at Athletic Republic Park City.