WARMUP FOR STRENGTH TRAINING

Disney World's Epcot Center at sunset. Taken by PKSenagore February 26, 2018. all rights reserved.

The recommended routine for aerobic work, like running, generally includes dynamic stretches, a mobility session, and 5-10 minutes of easy walking or other slower movement activity.  In Gabrielle Kassel’s article for SHAPE.com, “The Dynamic Warm-up for Weight Lifting That Will Improve Your Performance”, we are reminded that a warm-up before weight work is also good habit to develop.
 
The ‘small print’ introducing most strength routines may address the need to first perform a warm-up. However, video or image demonstrations of exercises can immediately capture our attention, and the advice goes unnoticed as we begin the workout. Or, a specific warmup is not described and we are left on our own to figure out what to do.
 
Kassel’s article puts a spotlight on the warm-up and explains it in detail!
 
The referenced expert first recommends foam rolling, which might elicit some groans. Actually, this is a wonderful way to ease into a strength session as well as a run or walk.
 
Described next are a series of dynamic stretches:

• Thoracic spine rotation,
• Scorpion stretch,
• Inchworm into a lunge with twist,
• Runner’s lunge with twist,
• Front and back leg swing
• Side-to-side leg swing,
• High Knees,
• Butt kicks

 
Last is a “finisher”, consisting of a light jog or sprint, or a series of progressions from jog to sprint repeated several times.
 
The concept of warming up before a workout shouldn’t be new to long time runners. But doing so before a weight lifting session might be something novel.  Prior to reading this article, I did my daily static stretches and mobility moves (these are done upon waking). Just before starting a strength training session later in the morning, I walked for 10 minutes and cycled for 5 minutes.
 
I love the idea of this warmup as it targets the torso and hip girdle. It’s better than what I was doing.  It may take a few more minutes, but each of the moves is an exercise that works small muscles or helps with joint mobility, while activating bigger muscles.
 
Consider trying this routine once. If it doesn’t leave you feeling motivated and ready to get down to business, perhaps you should shop around for an alternative.  As the expert quoted by Kassel indicates, “taking a few minutes for a dynamic warm-up can help improve your strength, muscular and cardiovascular endurance, speed, flexibility, and even aid in injury prevention.”
 
RUN & MOVE HAPPY!
 
https://www.shape.com/fitness/videos/dynamic-warm-weight-lifting-will-improve-your-performance