As an exercise professional and coach, I have always stressed the importance of a consistent, comprehensive and sometimes long warm up session. A good warm up set should consist of…
- Dynamic Stretches
- Increase Range of Motion (ROM) with active movement within the muscle.
- Full Body/ General Exercises
- Exercises that engage multiple muscle groups at the same time, upper body, lower body and core. Even if session won’t utilize those muscle groups otherwise.
- Specific Exercises as related to your goals of the session.
- For example, if your set involves heavy squats, incorporating body weight squats for your warm up is a good idea.
Mindfulness is the state of mind where you exist completely within the present moment. What has past and what has to come is irrelevant because you only focus on what is right now. Simply put, if you are climbing a stair case. You don’t focus on the steps behind you nor the steps above you. Your only focused on taking each step. Hence you “take one step at a time”.
A proper warm up is more than just about preventing injury. It’s putting yourself into “The Zone” where your body and mind work in harmony to accomplish the task at hand (set, lift, repetition, etc.) The “Runner’s High” is a perfect example of “The Zone”, yet it usually takes experienced runners a few miles of grueling, strenuous running before they achieve it (warm up). However once you experience the “Runner’s High” it’s like an endophin rush akin to getting high. (Hence it’s the Runner’s High). In this zone you feel like you can run forever, that it almost feels effortless. The sooner you can get into that zone, the more you are capable of putting in your 100% Best Effort and the more likely you are to reach PRs and ultimately, improvements and results. More advanced athletes can get into this zone much quicker due to the number of hours they spend training and practicing. The more time and effort you commit to training, the quicker your body will adapt and sooner you’ll find yourself in the same zone.