Personal Training Chichester: Warming Up
Warming up and preparing for your training session is an often overlooked and forgotten about aspect to your workouts; for many of us it’s a case of get in, do the work, get out. At Davies Training in Chichester we ensure all clients go through a simple routine that sets you up for the workout to come.Every now and again missing a warm up is not an issue, we all have days where we are running late or have very short amount of time to train. Sometimes I feel as though avoiding warming up is in part down to the confusing nature and sheer amount of information on the subject.
To foam roll or not?
Static vs dynamic stretching?
Treadmill, bike or straight in?
How many warm up sets?
The truth is that everything has value and has a place, the trick is finding what works for you. A warm up gives you a small period of time to get focused before all the real training starts; if static stretching allows you to feel prepared then I would argue to keep doing it. If your routine involves 5 minute on a stationery bike, stick to it. For those that completely overlook warming up, and for those that are maybe looking to refine theirs, I have a few easy to implement suggestions. These are my go to routines as a personal trainer for all clients.
Davies Training Quick Tips
- Warming up should take less than 10 minutes.
- Your warm up should start easy and slow and gradually move into a faster pace.
- Aim to prepare the muscles & joints that are the focus for the training session.
- Take the time to practice & rehearse complex movements (jumping/sprinting/Olympic lifts) in a non-fatigued state with minimal weight & slow tempo.
- Use breathing & soft tissue work to reset posture so you can train in an optimal position.
Davies Training Sample Warm Up
Step 1) Reset trunk position.
Performing a couple of sets of deadbugs (all variations), will go a long way towards activating the muscles of the anterior core, and inhibiting the lower back. Many of us spend all day with ‘tight’ lower backs and hip flexors; 2-3 sets of 10 deep breaths can help to improve position so that you don’t go into your squats and aggravate the issue further.
Step 2) Hip Stretches
Stretching the muscles around the hip (hip flexors and glutes in particular), is a great way to improve movement for all lower body exercises. Hold the stretch for around 30 seconds, ease in and out of maximal stretch. Make sure with the hip flexor stretch you keep the butt cheek tensed on the same side as the knee is down.
Step 3) Band Walking/Marching
Your gluteal muscles (butt cheeks) are some of the most important muscles when it comes to strength, speed and power. Want to squat? Better have some strong cheeks. Sprinting and running important to you? Got to get some backside power! However as a personal trainer, I see that for the majority of people who step into the gym, just tensing them is challenging enough, let alone having them work to their true potential. I recommend grabbing a small resistance band, placing around your feet/ankles/knees and going for a walk. Walk sideways, forwards,backwards, all with a band on (be sensible with the tension of the band). 2 minutes of this and that butt should be on fire!
Step 4) Warm the Muscles and Movement Up
Time to get specific. Got to warm the appropriate muscles and movements up. Think light weight and slow controlled movements; this will direct lots of blood flow to the area. Banded face pulls and DB press are great before upper body work, plate squats (as shown) and glute bridges are great before lower body work. 2-3 minutes moving between them, maintaining a steady pace should be more than enough.
Step 5) Get Training
By now you should be good to start training; with a bit of a sweat on and feeling like you can move freely. Throughout your initial sets you can add in other drills. If you have restricted ankles, in between sets of squats continue to stretch them out. If you don’t feel like you got a little sweat on, do star jumps between opening exercises.
Play it by ear and find a happy medium that suits you; there is no right or wrong, only what prepares YOU optimally. Don’t let fitness enthusiasts or personal trainers tell you there is only one way to warm up. As with everything in the fitness industry; the truth lies somewhere in the middle, find what works for YOU, disregard what does not apply.
Do you struggle with constant aches and pains? Find yourself ‘pulling’ muscles in the gym on a regular basis? Get in touch with Davies Training, located in Chichester, for individualised training programs that tailor everything from the warm up to your conditioning, just for you.