On the Subject of Being Hot - Here's How Best to Warm Up!

Sometimes new arrivals to my bootcamps wonder why we are gyrating around before training and not just jogging around the park. Many people don't really know what constitutes a proper warm up, thinking a quick 5 mins jogging or on the cross trainer will do the job, or perhaps a couple of light sets on the weights, or a few stretches - or perhaps nothing at all!

But, there is a better way!

This kind of warm up will not only get the temperature of the body up, but will improve mobility, work through every joint and every plane of motion, reducing injury both in the long and short term, getting you fully prepared for the training to come and also improving your mobility in the long term by consistent practice.

This way of warming up also serves as a 'rehearsal' for the training to follow - so you are ensuring you get maximum bang for your buck when it comes to the training you are about to do, which means you get a more effective and more efficient workout. Gotta be worth doing, surely?

It's referred to as a 'dynamic warm up' or 'joint mobility' and there are many variations of movements you can use to achieve the desired effect.

My KettleBelleBody book has an entire section devoted to a dynamic warm up sequence (as well as a Yoga Sun Salutation sequence that can also be used as part of your warm up, but if you don't have access to that then I can highly reccommend Steve Maxwell's 'Daily Dozen'.

This is a series of, you guessed it, 14 movements (ha, got ya there did I? There are 12 'core' movements and 2 optional ones!!) that should be performed daily - before training on training days and ideally in the morning on recovery days.

You can check out Steve's Daily Dozen here: JOINT MOBILITY WARM UP

It is also worth noting, that if you have any especially tight muscles that restrict movement (usually calves, hamstrings and traps) then it is worth stretching these statically before you train. Static stretching is otherwise NOT recommended as part of your warm up, as it actually switches off the muscles you want to work! So remember - only stretch the muscles that are over-active and preventing correct movement.

You may also want to 'fire up' inactive muscles - in most people this will be the core and glutes. Bridging movements are great for getting the glutes going - 1 leg variations if possible (if your glutes are operating as they should a 1 leg bridge / hip extension should not be a problem). A great option for firing up core and glutes is also the bird-dog.

If you have any joint mobility ideas or favourites the please list them in the comments - I like to keep my dynamic warm ups varied so always on the lookout for new inspiration!

Or head over to my new community site and chat to me on the forum there!