Regardless of what activity you plan to do at PRO Club, taking the time to perform a 10-15 minute warmup before working out is integral to preventing injuries.
Physiologically, warming up prior to a sport or recreational activity serves to increase the total body temperature in preparation for exercise.
You are literally warming up the body. This will help increase the range of motion in both joints and muscles, as well as enhance the contractile efficacy of the muscles.
Skipping your warmup before exercising raises your risk of injury because tight muscles are more prone to tearing and stiff joints often become painful when loaded.
And don’t forget the cooldown. Always conclude your fitness activities with a sufficient cooldown to minimize any stiff and sore muscles the following day. This can include static stretching (holding stretches for 3-60 seconds) and foam rolling.
The following is a sample warmup. For a sport-specific or an individualized warmup, make an appointment with a PRO Medical Physical Therapist or PRO Personal Trainer.
-Target your calves, hamstrings and quadriceps.
–Why it works: This serves to elicit muscle relaxation and effectively improves range of motion.
-Include leg swings, toe touches, knee to chest grabs, and lunges with rotation.
–Why it works: Tapping into the stretch reflex and waking up the neuromuscular system is especially important prior to a plyometric workout. Avoid static stretching (30-60 second holds) prior to your workout as this temporarily weakens muscle fibers.
-Add in lateral band walking and planks.
–Why it works: Turning on the right muscles will help them contract optimally when
you need them, thereby avoiding injury.
Written by PRO Club