WHY YOU NEED TO BE WARMING UP BEFORE TRAINING! 🏃‍♀️💪🏼

I totally understand that warming up CAN be boring and can suck big time! 🥱

But know this.... if you don't have time to warm up you don't have time to train...

Please understand from someone who has experienced this first hand and has FINALLY learnt to just do her bloody warm up 😅

If you jump straight into your session without allowing the muscles and joints to prepare themselves, know that you are more incline to get injured and increase your risk of niggles and pain throughout your body.

I used to NEVER warm up! If i did, it would be just the treadmill and then off i went 🙅🏼‍♀️

But i can tell you right now i have had injury after injury and these injuries still pop up every now and then when i get a little slack with stretching.

❗️But i never ever miss my warm ups anymore ❗️

⭐️ WHAT WARMING UP DOES TO THE BODY ⭐️

1️⃣ Warming up increases the the bodies core temperature as well as the blood flow to the muscles

2️⃣ Dynamic stretching and strength specific work allows the body to release synovial fluid to lubricate the joints and prepare them for lifting. (reducing friction between joints)

3️⃣ Warming up also improves performance as you have physically prepped the body and allowed it to recruit the necessary muscles fibres. As well as given yourself some time to mentally prepare too.

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✏️EXAMPLE WARM UP - FOR A LEG DAY✏️

1. 3-5 minute incline treadmill walk, rower or bike (i personally prefer the treadmill)

2. Dynamic stretches e.g. Leg swings, BW lunges, inchworms, goblet squats, light KB swings, torso twists, single leg RDL's etc. - add anything you feel your body needs to loosen a bit more

3. Strength specific - warm up sets on your first exercises

e.g. If your working weight for squats is 60kg x 8 reps - you might warm up with the bar x 8 reps, 35kg x 6 reps, 45kg x 4 reps 55kg x 2 reps, then begin your working sets.

If you’d like access to my free training video regarding warming up and cooling down! Message me “pain free” and I’ll send you the link 💜