TRAINING AND WORKOUTS / JULY 9, 2021, by LILY / WWW.WORKOUTFROLIC.COM /
6-Minute Read
Oh boy, …as if it hasn’t been said and written enough already about how absolutely essential a good warm-up is! (a 5 Minute Full Body Warm Up is all you need) But here I am about to remind you that once AGAIN! And additionally show how you can have a whole-body warm-up within 5 minutes
Number one mistake I see: Thinking that mindlessly jogging on the treadmill for 5-10 minutes is just about all you need to prepare your body for the workout ahead!
Nope, my friends! A warm-up is not just supposed to make you sweaty and raise your body temperature but ALSO to prime your nervous system. A good warm-up activates/wakes up the muscles and ensures you an effective and SAFE workout.
Be kind to your body and never skip your warm-up! It reduces injury risk and potentially increases your performance. Basically, a good warm-up is an absolute MUST. And no, it does not need to be 7 hours long.
I consent to receiving emails and personalized ads. Of course, you should always listen to your body and if you feel like you need a little more warming up – then take your time with it. Although I do have days where I focus on either lower body or upper body strength/hypotrophy, most of my workouts consist of mainly compound movements. This means that even on a “lower body day” I will still make sure to warm up my entire body and all muscle groups and I urge you to do the same.
My Simple and Effective 5 Minute Full Body Warm Up
Here’s a very quick Simple and Effective 5 Minute Full Body Warm Up that you can either add to your already established warm-up or just do on its own.
You can perform each movement for 30 seconds and repeat it or straight ahead do each one for 60 seconds.
Plank Walk Outs
Simple, right?
If you feel like you can use a challenge – try and see how much further, you can place your hands. Hint: This is also a great exercise to work your core, but you better hold the plank position for a few seconds before walking back up and focusing on contracting your core.
Lunge to Psoas Reach
Same as above – for a better stretch – you can hold the psoas stretch for a few seconds on each side.
Prone Floor Angles
Basically…just try not to smash your nose.
Pike Fold to Squat Hold
Notice the sequence here – hip hinge and then squat. A deeeep squat!
Shoulder Taps
Keep that core tight and the body in a straight line! 🙂
If you do enjoy running, don’t forget to warm up for that run as well – here is some guidance.
Frequently Asked Questions
How do you warm up your whole body?
In general, warm-ups should start with the larger muscle groups and move forward to smaller ones. Although it’s advised that your warm-up is specifically tailored to your workout, it’s good to always warm up your whole body. Optimally, your warm-up will consist of two parts: 1) dynamic, a low-intensity effort that will increase blood flow and warm up your joints and 2) a shorter, high-intensity part to activate your central nervous system and spur oxygen uptake.
What are the 3 types of warm-ups?
There are three types of warm-ups:
– Static stretching
– Dynamic stretching
– Self-Myofascial Release
What does a good warmup do to your body?
– Raises body temperature and increases blood flow to muscles thus reducing the chance of injury.
– When your muscles are warmed up, their energy production increases, the time taken for a muscle to contract is reduced and oxygen delivery is superior.
– Good warm-up increases your range of motion.
– Prepares you mentally and primes your central nervous system for the subsequent activity.
– Proper warm-up improves performance.
How long should a full body warm-up?
A full body warm-up should at least have a duration of 5 minutes to prepare your body for the workout ahead. A duration of 10 to 15 min minutes would be ideal.
Do a 5-minute warm-up?
Rather do a 5-minute warm-up than no warm-up at all.
What is a full body warm-up?
A full body warm-up is a process during which you are preparing all muscle groups of your body for the workout ahead.
How many minutes should warm-up last at least?
A warm-up should at least last 5 minutes to get your body into the right shape to perform a training session.
(For video examples of each exercise, visit Simple and Effective 5 Minute Full Body Warm Up (with Video) (workoutfrolic.com).)