Yes, since a warmup routine is a series of light exercises and flexibility moves that precede the strength training or workout phase. If a well- designed warmup is repeated several times, your body will intake more oxygen and increase metabolism, thus creating physiological changes, which can improve your health.  

Physiological changes that can occur are found in these systems:

• Musculoskeletal (skeleton, muscles, cartilage, tendons, ligaments, joints and connective tissue which all give the body its form)
• Cardiovascular (heart, blood vessels, and blood which transports nutrients)
• Respiratory (lungs – which take in oxygen and rid the body of carbon dioxide)
• Endocrine (glands that produce and secrete hormones, chemical substances produced in the body that regulate the activity of cells or organs)
• Immune (body defense system which protects against disease)

Considerations of a Warmup 

The reason for a warmup

To prepare: resting muscles for stretching and contracting along with resting joints for flexion and extension, before exercise. 

The goal of a warmup

To increase heart rate, blood flow and oxygen intake and to reduce chances of injury during exercise.

Safety first

Safety really is my number one rule to which all my clients will attest.  How does it sound when you hear, “Oh I hurt my knee because I was stepping up on my porch then lost my balance and fell.” Most people won’t even tell you how they fell because they are too embarrassed.  Don’t be in a hurry and take five seconds to observe your path for the safest route.  Always think safety first and hold on to something sturdy to help you balance.  Balance is important to have but not always necessary for a warmup.  It’s okay to hold onto something for balance.  Remember this: “Five seconds of safety can prevent five months of therapy.”  Lisa Ryan

How to Start A Warmup 

Active stretching

To start a warmup, go very easy by moving in and out of some stretches. This type of moving is called active stretching. It is also referred to as dynamic stretching; they mean the same thing. The opposite type of stretching is called static stretching and it happens when you hold a muscle in the stretch for 20 – 30 seconds. Static stretching is best used post-workout.  Since you are warming up your cold muscles and your resting joints, active stretching is more suitable before you exercise.

Example of active stretching for a hamstring – Football Kick

Begin by holding on to something sturdy. Imagine now you are about to kick an invisible football. Bring one leg back, while taking in a breath, and then with a gentle to medium amount of power, exhale and move that leg forward until your foot contacts the invisible football.  The active stretch is felt when your leg follows through and moves upward in front of you. Do not hold your leg up in the air though, let it drop with gravity back down next to your other leg. Prepare for another kick after taking in another breath.  By doing a football kick, you used an active stretch to warm up your hamstring muscle (back of the thigh). 

Try 8-10 reps for each leg.

Try 3 sets total.

The Football Kick is part of a routine I designed, which I call, The Wiggle Warmup. To see the full Wiggle Warmup routine, follow this link below.

Summary

Use a well designed warmup routine that includes active stretching to increase your heart rate and oxygen intake.  When you feel a little sweat starting to appear on your body, you have achieved one example of a physiological change.  Over time, when physiological changes occur in the Musculoskeletal, Cardiovascular, Respiratory, Endocrine and Immune systems, you become healthier.

My Warmup 

I have designed many warmups based on the workouts that I give my clients.  I warm up the same way with the same goal of preparing my body for exercise.  After reading and researching a while ago that most people don’t do a sufficient warmup, I changed all my clients warmups to ensure they achieve the physiological changes needed before they exercise.  This keeps them safe and I soon realized that a well designed warmup, repeated three or four times, is enough exercise for some of my older clients. Try one of my warmup routines and see how you feel!

Other Warmups to try by LRHF

• Animal Tricks
• Planet Earth
• Bend and Reach

May, 2020 by, Lisa Ryan