Why you should NEVER skip the Warm-Up!

Before every NOW Boot Camp workout we have a dynamic and exercise specific warm-up written on the board. Most of our campers faithfully perform the warm-up, but there are some who have a tendency to skip it. Not a good idea...and I'd like to give you a few reasons why the warm-up is very important and should not be ignored. But first...a little story.

True Story

Sometime last year I invited someone, let's call him Josh (name changed to protect the innocent) for a leg workout. When we got to the gym, I told Josh our first exercise would be back squats. I began warming up doing a number of dynamic stretches (hip swings, high marches, gate openers, body weight squats and lunges, etc). Shortly I noticed that Josh wasn't warming up. I told Josh, who hadn't lifted weights in a while, that he had better start warming up. Josh scoffed and said that he didn't need to warm up, that a warm up was for "nancys." I persisted, explaining that he was going to hurt himself or pull something if he didn't properly warm up and move through the exercise range of motion a few times before adding load. Once again, Josh blew me off and said his warm up would be his first set. I know Josh pretty well, and he wasn't going to listen to me no matter how many times I attempted to convince him he was making a mistake. I said fine...but you are being stupid. Josh and I grew up together so I can say stuff to him like that without him being offended. The flip side of that is that he knew me long before I became an ACE Certified Personal Trainer...so part of him doesn't want to acknowledge the fact that he should probably take my advice now.

After my dynamic warm-up, I did a warm up set of 135lbs. To Josh's credit, he followed by performing a light set of 135lbs as well for 10 reps with pretty good form. Next, I put 225lbs on the bar for my first real, although light, set. After I finished, Josh decided to do 225lbs as well. I suggested he start with a slightly lighter weight since he had not lifted in a while...but once again, Josh ignored my suggestion and began squatting with 225lbs. On his second rep, he pulled a muscle. He was done working legs for the day because he was unable to do anything else. You could tell he was in some pain. I might have said "I told you so" once or twice. It took about 3 weeks for Josh to recover from the pulled muscle, and I've only been able to get him back into the gym once since then...and not for leg day :)

Do I know 100% that had Josh warmed up he wouldn't have pulled a muscle? No, because there are always risks associated with exercise. However, doing a proper dynamic warm up would have SIGNIFICANTLY reduced Josh's risk of pulling a muscle.

Static Stretching

When we think of stretching, most of us think of static stretching. Static stretching involves lengthening the muscle by pushing or pulling the muscle to it's elongated position, typically to the point of discomfort, and holding that position for 15 or more seconds. For example, if you were to perform a static stretch for your hamstrings from a standing position, you would reach down toward your toes as far as you can without too much pain, and you would hold that position for 15 seconds all the way up to 2 minutes. The problem with static stretching is most people do it at the wrong time...before the workout. Static stretching is effective in lengthening the muscle and increasing flexibility, but should only be done post-workout, when the muscle you are stretching has already warmed up and is more relaxed. Static stretching cold muscles prior to a workout has the potential to be counterproductive and lead to more injury because you can overstretch a cold muscle fairly easily.

Dynamic Stretching

Dynamic stretching involves actively moving through the same range of motion as that of the exercise(s) you are about to perform during your workout. This serves the purpose of warming up the muscles and stretching them without pushing them past the point of straining the muscle due to too much tension. Therefore, if you are about to do a leg workout which involves loaded squats, plyometric jumps, lunges, etc...you will want to perform some body weight squats, hip swings, lunges prior to adding load or intensity. As blood flow increases to the active muscle and surrounding fascia, these tissues expand and are less likely to be abruptly over-stressed during a workout. Research shows that beginning your workout with a dynamic warm-up is a safe and effective way to prepare the body for exercise.

Therefore, dynamic stretching should be done prior to the workout, whereas static stretching should be done after the workout.

In case you aren't convinced...

In case you aren't convinced, here are 10 reasons to warm up, according to Dr. James Peterson, of the American Council of Sports Medicine and FACSM:

1. Increases degradation of oxyhemoglobin. In lay person's terms, warming up helps break down the chemical complex of oxygen, which enables it to separate from the blood and enhance its delivery to the muscle.
2. Increases body temperature. Warming up reduces the potential for muscle and connective injuries.
3. Increases blood flow to exercising muscles. The more blood that reaches the muscles, the easier the delivery of nutrients required for energy production.
4. Increase blood flow to the heart. More blood to the heart means a reduced risk for exercise-induced cardiac abnormalities.
5. Decreases muscle viscosity. Hey, if viscosity is bad for your car engine, it's not any better for your muscles. Warming up enhances the suppleness of the muscle.
6. Help promote sweating. Remember: sweat is good. Sweating reduces the amount of heat stored in the body. Your body spends more energy cooling itself than through any other activity.
7. Enhances the speed of transmission of nerve impulses. Motor faculties improve greatly when you're warmed up. Need proof? Get out of bed and run to the front door. You'll probably bump into something, or worse, fall down. If you walked to the front door, and stretched. You could run like Forest Gump.
8. Increases the blood saturation of muscles and connective tissue. Sounds messy. In reality, the more blood reaching the muscles, tendons and ligaments, the better the elasticity of these tissues. Which means better performance and reduced chance of injuries.
9. Prepares the cardiovascular system for impending workload. Helps the heart and blood vessels adjust to the body's increased demands for blood and oxygen.
10. Prepares muscles for impending workload. Warming up may reduce the likelihood of excessive muscle soreness.

Summary

There is always some form of risk associated with exercise...however, one of the ways to minimize that risk is a proper warm up. You really don't want to end up pulling a muscle, straining a tendon or ligament, or worse because you didn't take a few short minutes to warm up. Warming up also has numerous benefits, so there really isn't a good excuse not to do it. Hopefully you've been convinced of the importance of the warm up, and you make it a priority to get it in before we jump into the workout!

Scripture for the day

Galatians 5:18 "But if you are led by the Spirit, you are not under the law."

There is tremendous freedom in Christ. We are not required to observe traditions, rituals and customs to somehow earn favor with God. How could we? What God wants is our hearts. Do you believe in God? What are you depending upon to be declared righteous enough to enter the gates of Heaven? Is it the fact that you've gone to church all of your life? Is it keeping the 10 commandments? Tithing? Unfortunately, favor with God is only earned one way, and no amount of works will ever wipe away the sin you have already committed. Praise God that He created a way of salvation through our Savior Jesus Christ!