The Right Warm Up
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.
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.
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.
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
Run/Bike/Elliptical 5-10 Minutes
Trunk Rotation 10
rotations each side
Straight Leg Kicks 10 Kicks
on each leg
Flexing Lunge 8
Skips 40 yards
yards each direction
Weight Squats 8-12
to Sprint 1-2 times 40
Sprint 1-2 times 40
have any questions or want different exercise for a warm up, reach out to me at email@example.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.