The most underestimated part of a strength training routine.
I recently answered this question in a Facebook Live, as the warmup. I do think this is one of the most underestimated pieces of a strength program. However, after I posted that, I began to think of the answer I like better.
One reason the warm-up is the most underestimated parts of a workout, is most people either warm up by doing the activity they’ll be training: jog before a run or doing light weights before diving into a strength routine. Sometimes we even skip warming up and just dive into the bulk of the exercise. Both of these actually do our bodies a big disservice though.
A proper warm-up will take your body thru a variety of movement patterns that will get your joints moving; will increase blood flow; will improve flexibility; and will activate muscles that we plan to work. Start with foam rolling areas that may need a little attention (glutes, calves, quads, upper back) will promote blood flow. Then do a bit of static stretching for the big movers (hip flexors and hamstrings; lats). This should take 5 minutes max. At this point you’re ready to warm-up. I always program a breathing exercise; spinal cogs; some shoulder or mid-back mobility; a hip bridge variation; a core exercise such as a quadruped plank or a leg lower/heel tap; a quadruped rock; half-kneel ankle or hip mobility; inch worm or spiderman crawl; and a variety of standing weight shifting gait exercises. My warm up takes 10–15 minutes total and it definitely becomes a part of my workout. My heart rate is up and my body has moved thru multiple planes. I still think this is an underestimated part of a strength routine, but there is a better answer and that is…..
The MOST underestimated part of a strength and conditioning routine is the one you are not doing. That sounds like a cop out answer, but it’s true. Tend to skip your mobility work, you need to add it in if your want to move well, prevent injury and stay active. Hate lifting weights? How will you feel when it’s a struggle to carry your groceries up the stairs? Don’t like cardio? What will it feel like if you can’t walk across a parking lot without getting winded? Always on the go, never let your body rest and recover? Overuse injuries, muscle strains, and high stress are symptoms of this. Are potato chips, donuts and pop tarts the mainstay of your diet? All the exercise in the world can’t overcome that.
For a longtime I neglected doing steady state cardiovascular exercise. (Defined as any activity in which your heart rate stays between 65–85% of it’s max.) I would include 1–2 high-intensity intervals most weeks, but I really wasn’t doing the steady state work. When I decided I wanted to go for a nice bike ride, I was sucking wind and my heart rate soared well above acceptable ranges. I love to lift weight because it makes me feel powerful and strong, and I liked the muscle definition. When I thought I was having a heart attack while riding my bike, I realized I needed to include more exercise to take care of my heart. I still do the intervals and strength work, but for me, the cardiovascular component was definitely underestimated for my overall health and well-being.
I encourage you to do a self-check. Can you touch your toes, lean backward, or twist without pain? Can you climb a flight of stairs without feeling short of breath? Can you get up and down from the floor easily? Can you roll over in bed without a struggle? How many fruits and vegetables are in your daily meals? Do you get outside on a regular basis to experience the benefits of fresh air and sunshine, which is linked to better sleep? Do you only do one type of exercise? When is the last time you changed up your routine?
Answering these questions may give you some insight into what is needed-and underestimated- in your own fitness routine. Always work a new routine in slowly, so you can assess how you’re doing with it and make adjustments as needed. And please…make your warm-up routine a non-negotiable movement explorations in your workouts.