Is it hot in here or is it just you?

Have you ever tried to lift something heavy the second you woke up in the morning? Or have you ever turned off your alarm and immediately tried to find the answer to an advanced math problem?  Well, if you have done either of these things, first of all you're kind of a weirdo. Secondly, it was probably really difficult.  Your body and your brain were not really awake yet and were not ready for that kind of demand.

You weren’t warmed up!

The importance of a proper warm-up should never be overlooked. Yet I often see people walk into the gym, change into their workout clothes, and start trying to get into their lifting routine right away.  Is it possible that this person can still have a decent and productive workout? Of course it is. However, if properly warmed up, that same person doing that same workout would have first and foremost decreased their risk of injury, which is highly important where I come from; and they would have more than likely performed better.  The human body prefers to be “woken up” before being asked to move heavy loads or put under physical stress. 

A brisk walk, jumping rope, or a light jog are all good options for warming up.  Another good form of a warm-up would be to slowly go through some of the movements that you are about to perform.  Then work up to doing the movements a little faster, and if there’s lifting involved, going over the technical side of the lift. Starting very light while repeating the proper cues of the lift is also a very effective form of warming up. Anything to get the heart rate up, get some blood pumping, and alert one's body to the fact that it will soon be asked to perform a more difficult task. If you want to dance to your favorite Micheal Jackson song, throw punches in the air, run around a room on all fours like a gorilla, it's all good: just don’t skip your warm-up if you are looking for optimal benefits, results, and performance of your workout. 

The length of a warm up can differ from person to person, but it should last long enough to either break a sweat or be very close to breaking a sweat. A general rule of thumb of 5 to 10 minutes should be long enough.

So go people, go: move around before you REALLY move around. Make sure you are good and warm. Your body will thank you for it, and it will help you achieve the success that you are striving for. So it's pretty much a win-win!