We went a lot of years diving right into workouts without warming up or prepping our bodies. Lots of excuses worked – time, youth, necessity – but we learned over time that if the point of the exercise was to build our bodies, rather than break them, we needed to prime them for their best effort.
Why warm up?
We incorporate warm-ups into every one of our Shores’ athlete’s workout days. For approximately 10 minutes, depending on workout length, each person prepares their body to exercise safely by:
- Gradually increasing body temperature
- Increasing blood flow to muscles and joints
- Improving their range of motion
- Decreasing tension due to prior work or soreness
- Lessening the likelihood of strain and injury
How to warm up
We write warm-ups specific to the needs of our athletes. If you are exercising on your own, though, and wondering how best to prepare your body for intensity, we recommend the CrossFit standard warm-up written by Coach Glassman in the 2003 article, “A Better Warmup.”
Glassman recommended that this warm-up be “challenging, but not unduly taxing,” “last no longer than 15 minutes,” and incorporate these movements:
- Samson Stretch
- Overhead Squat
- Sit Up
- Back Extension (or Superman)
- Pull Up
- Dip
Like any good workout, these movements are entirely scalable based on your level of fitness and you should be working at an intensity that leaves you mildly taxed, but ready for more.
We love how much better we feel and perform when we take the time to warm up and prepare for more intense periods of exercise. You will too!
For warm-ups and workouts written just for your space, lifestyle, and time, join our Online Training program. Book a time to learn more and make a plan by clicking here.