Training, RPM Power Partners
Why is it Important to Warm Up?
Personal trainer, Ian McGarry, is an RPM Power Partner and he is here to give you some advice on warm ups and cool downs. Why is it important to warm up and cool down before a strength workout anyway? Is the best way to do it really to do some light cardio before you lift weights? Watch the video below or continue reading to learn more:
How to warm up properly before exercising
Warming up before any form of exercise is extremely important as it prepares the body for upcoming physical activity and reduces the risk of injury. By increasing blood flow, heartrate, flexibility, mobility and even mentally preparing you for your workout, a good warm up before exercising can make the difference between a great workout and a bad one. But what exactly is the best way to get your body prepared before lifting weights?
Is cardio a good warm-up exercise before strength training?
When it comes to weight training, a lot of people generally think that the best way to warm up is just by doing some light cardio exercises to get their heartrate up. In reality, however, this is not the most ideal form of warm up. A better way to do it is actually to perform reps of the exercise you’re about to do. This way, you’re effectively warming up your muscles, your joints and your nervous system for the movement pattern that you’re about to perform. Going on an elliptical trainer and doing a heavy squat are very different movement patterns and you can’t expect just to fire into your heaviest working set on squats after a quick warm up on the elliptical.
Why you should warm up with weights before strength training
A couple minutes of cardio might be a good warm up for some training styles, but one of the best ways to warm up before strength training is to start directly with the weights. Start with low weights and low reps and gradually increase these to work your way up to your working weight. Continue to increase reps and loading until you reach your final warm up set. Here, Ian recommends doing just one rep of your actual working weight.
This one rep can be performed to warm up the nervous system, prepare the body’s stability, get used to the actual physical weight on the body, and to warm up the movement pattern itself. Accomplishing all of this as part of the warm up means you will feel comfortable and confident when you finally do start your workout at your working weight.
Why is it important to warm down?
Cooling down after strength exercises is just as important as warming up beforehand, and that’s where cardio equipment best comes into play. Unlike the warm up, your cool down doesn’t need to match a certain movement pattern. Light warm down exercises are fine, you just need to focus on getting the heart rate down and relaxing the nervous system very gradually. The easiest way to do this is just to go on a cross trainer or a treadmill at a light pace for five to six minutes.
Key takeaways
In conclusion, performing both a warm up and cool down are crucial before and after steps in any workout. When it comes to strength training specifically, it’s important to note:
- Lifting while gradually increasing both weight and reps is often much more effective at warming up the body before strength training than cardio is
- Rounding off a warm up set by performing at least one rep at your working weight will effectively get your body ready for the workout ahead
- Try to aim for a warm up with the same movement pattern as the exercise you are about to perform
- Cardio exercise is much more effective when it comes to cooling down. A light routine of 5-6 minutes on a cardio machine should be sufficient
Ian McGarry is a certified personal trainer based in Limerick. He has over 12 years of experience working in fitness and strength training and has coached a diverse range of clients, helping them to improve on their physique and build a healthy mindset. In addition to his personal coaching business, Ian runs The Life Upgrade Podcast and actively competes in jiujitsu competitions.
Interested in more?
Check out the full video series with Ian below:
