You're doing everything you can to get the most out of your workout time. You've downed your Prefix and you're ready to go: you're PUMPED to just jump in and get right to it.
But did you know you can elevate your workout to the MAX with a simple warm-up routine?
"When your central nervous system and muscles are correctly prepped for what's to come, you will perform noticeably better than if they're underprepared."
"When you are performing strength-training exercises, your muscles shorten and lengthen, and if they aren't warm or 'prepped,' your muscles are more prone to tear and pull." - Danielle Burrell
So what's the key to a fast and effective warm-up?
The key to an excellent warm-up routine is having a PLAN. Know what your intentions for your workout are, and then focus on warming up - on preparing - those areas of your body for how you want them to perform.
- Begin with foam rolling - yes, you read that right! Foam rollers help to get your blood flowing to the right places, and rolling your muscles will help you release any tension and identify which muscle groups really need to be stretched and/or focused on.
- Stretch each area of your body by inhaling deeply and exhaling on the stretch, repeating the action until you feel the muscle awaken.
- Bring focus to your joints, and flex each joint in gentle circular motions, in both directions.
- Add gentle movements such as squats, lunges, jogging on the spot, and jumping jacks. Work your way up to high energy plyometrics (explosive exercises that require you to generate a large amount of force in a short period of time).
These should be short and sharp. You only need 4-5 reps of each to be fully warmed up and ready to go! Examples of some great plyometrics are:
Reverse Lunge to Knee-Up Jumps
Jump Squat With Heel Taps
Single-Leg Deadlift to Jumps
Once you've practiced performing a good solid warm-up routine before your workout a few times, you'll be wondering how you ever went without it!
Enjoy a delicious pre-workout before you start, such as C7 PREFIX - The best pre-workout in NZ!