There is no general consensus as to whether or not it is good to stretch just before or following training. However, all fitness experts do agree on the importance of warming up prior to physical exercise to raise body temperature, activate muscles and prevent injuries.
Running, doing CrossFit, boxing… Regardless of the type of exercise we are going to do, any personal trainer will remind us that warming up is important before playing sports. “We understand by warm-up all the exercises that prepare us to carry out a sporting activity that requires greater intensity and, consequently, gets us going so we can maximize our performance, physically and psychologically”, defines Sara Álvarez, director and founder of Reto 48.
In addition, the expert indicates, warming up will help us prevent joint and muscle injuries, since it increases body temperature. “In turn, it stimulates the nervous system and activates cardiorespiratory functions.”
What happens if you don’t heat?
A good training must be progressive in intensity, aerobic, perform the exercises proposed in the warm-up with range of motion… However, many times we downplay this preparatory phase or go in a hurry. Álvarez, in her more pragmatic vision as a coach, warns of the appearance of fatigue or injuries that skipping the warm-up can cause. “If done wrong or not done, we will increase the risk of contractures, postural pain and decrease sports performance. It is better to err on the side of excess than lack.”
What are the benefits of heating?
As we mentioned before, warming up will increase body temperature and, therefore, reduce the possibility of injury and joint and muscle damage. But there is more, Álvarez points out: “It prepares us physically and psychologically for the activity that we are going to carry out, much more intense than the warm-up itself.” It will also stimulate our nervous system and activate our cardiorespiratory functions, says the Reto 48 trainer, “so we can last longer and increase our resistance when we get going.”
Warm-up before strength training
Prior to your sports routine with weights, the warm-up that we should do under the recommendation of this personal trainer includes elastic bands, emphasizing the muscles that you are going to work on. “Exercises such as lateral raises, front raises, biceps curls, rotator cuff work in case of upper body, and in case of lower body, hip mobility, weightless squats and lunges.
Example of warming up before running
If you are a runner, Álvarez recommends a joint mobility plan. A warm-up focused on the lower body being warm to start running. “Exercises we might do would be suhffle, jumping jacks and skipping.” That is, jumps with rhythmic separation of legs and arms and work with the knees to the chest.
How to warm up before a Hiit
We can’t get into high-intensity training like crazy, which is why Alvarez advises a full sequence of exercises. “Two 20-second rounds per exercise is enough.”
Brachial biceps: “We extend the shoulder trying to maintain a pronation of the forearm. We have to bring the palm of the hand up, preventing the shoulder from leaning forward. With this stretch we will activate the muscles of the arm and chest”.
Triceps brachii: “We fix the shoulder blade well and we carry the shoulder with an elbow flexion. It is important to warm up this area of the arm well so as not to suffer tension during the exercise”.
Hip flexion: “We spread our legs and extend our arms. At the same time, we flex our spine and hips in retroversion. In this position, we place one leg in front of the other and bend the knee of the leg behind us. This stretch helps us stretch spine, quadriceps, and scapula adductors.
Sidechain: “With the legs one in front of the other, we hold the opposite arm to the leg in front and rotate the trunk. It allows us to stretch the lateral muscular chain”.
