Transitioning your body from normal daily activities to a training session is one of the most important components of training. It should be done before each training session, and it should have specific goals. It should raise your core temperature, elevate your heart rate and put your joints through a full range of motion.
The best way to achieve this is with a dynamic mobility warm-up.
To transition into workout mode, progress from simple to complex movements and from low-intensity to high-intensity movements. Movements at the beginning of the warm-up are slow, controlled and relatively easy. As you progress through the warm-up, you transition to more complicated and faster movements.
Before starting any activity, jog 400m.
- Scorpions x 10 each side
- Iron Cross x 10 each side
- Inchworms x 10
- Stationary Squat x 10 (bodyweight)
- Walking Knee Hugs x 20m
- Monster Walk x 20m
- Forward Lunge x 20m (bodyweight)
- Reverse Lunge x 20m (bodyweight)
This dynamic mobility warm-up should take at least 20 minutes and leave you lightly sweating and slightly out of breath. A dynamic mobility warm-up incorporating exercises that flow from slow to fast and easy to hard is the best way to transition your body into a workout. The energy you generate not only prepares your body, it sets the tone for the rest of the workout.
Photo Credit: Getty Images // Thinkstock