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5 Key Components of an Effective Warm-up

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5 Key Components of an Effective Warm-up

The warm-up is often seen as just a task or roadblock that stands in our way before getting onto 'real work'. Traditionally, the warm-up has looked like running on a treadmill for 10 minutes and then doing some stationary stretching before getting up to workout.

Numerous studies have discussed the benefits of doing a proper warm-up and the risks associated with skipping out on this important step. The most common takeaways from these studies illustrated the importance of incorporating the core principles of increasing heart rate, neural drive, muscle activation, improving mobility and practicing technique.

As youth athletes and beginners to exercise, you can use the warm-up as a chance to practice key movement patterns (squats, hip hinges, A-march) as much as you can. If you cannot continually improve your squat technique over time without weight, how can you expect to move properly with a heavy load on your back or in your hands? It only makes sense we get all the necessary muscles and joints working together, before beginning the more complex movements.

Especially as we get to the time of year where the mornings are only getting colder and colder and the temptation to hit snooze and roll back over in bed is getting greater. Preparing our mind and body for the session ahead is critical in ensuring you have a good workout.

Young Athletes

When you've been at school all day and sitting down for most of it, you can feel more sluggish and tired than if you were actively moving around and getting your heart rate elevated. If you were to come straight into the gym and begin your workout before warming up, you're only increasing the risk of causing injury. By following a well-prepared and structured warm-up, you'll give yourself the best chance of remaining injury free whether that be in the gym or out on the field.

At Inner Athlete, your warm-ups are individualised and focus on areas that will enhance your ability to train and help you make more progress. If you want to learn how to get more out of your warm-ups and your training to get fitter, leaner and stronger, contact us today info@inner-athlete.com.au.

Matthew Hucul
Exercise Science Intern
Inner Athlete

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