How should a perfect WARMUP look like?

We often see people warming up on a bike trying to increase their body temperature.
But does this seem to be an appropriate way to warmup?
The biggest amount of our population works in a sitting position for about 8 hours every day. So why would you choose a warmup in a sitting position? Wouldn’t it be a way more efficient to prepend a functional warmup which prepares you for your upcoming strength or interval trainings session? There is just this one right answer, “of course”.
However, we expect a warm-up to do a lot more.
A warmup should be used to prevent injuries and to increase the mobility of our joints. The better our mobility the better our range of motion will be. A high range of motion leads to a greater and more efficient trainings stimulus. We also want to induce a better starting position by using a warmup.

Everyone has its own specific deficits and dysfunctions regarding to their daily work routine and body position. Mostly our body does not function in the way it originally was intended to by nature. Muscle chains lack flexibility, joints lack mobility, and often there is only insufficient stability and motor control in our shoulders, hips and the trunk. These deficits are frequently the start of pain. To work against these negative results we should create an efficient warmup, which doesn’t waste our time. We should focus on rotary motions, unilateral exercises and we should use exercises to improve our posture. It also doesn’t make sense to use heavy additional weights during our warmup.

We already know that using a condition machine to warm-up doesn’t sound really smart. Try so use movement patterns which represent your following workout structure. For a long time stretching was used as an appropriate warmup method. Stretching leads to a great body feeling but doesn’t really work on our dysfunctions. We really have to trigger the muscles we don’t use wisely during our daily routine, which is not given by using different stretching methods. A foam roller is more likely to help us warming up smart. The goal is to loosen up the fascia of our tissue and to reduce the muscle tension. This is a great way to start a warmup but still not perfect. We really have to work on our lacking mobility.

What should our warmup routine look like?

- Your Warmup should include mobility elements to improve the mobility and strength of our unattended muscle groups
- Use movement patterns you are going to use in your following workout session
- Use unilateral exercises
- Include coordination exercises
- Try to work with rotational movement patterns to work against stiffness
- It does make sense to include exercises which open up our hips and activate our butt muscles
- Use exercises which improve your hip extension to work against the daily sitting position patterns
- Try to use as less sitting movement exercises cas possible
- Use exercises which lead to a great posture and which improve an upright position
- Do NOT use a lot of weight during your warmup session, instead focus on the right movement



>>> Try to bring in some variations! For more warmup ideas check out our online gym

Warmup structure:

  1. 10-15 minutes
  2. 6- 8 exercises
  3. 10-15 repetitions with unilateral exercises, 15 and more repetitions with bilateral exercises, hold static exercises for at least 20 seconds
  4. Complete 2 sets of each exercise
  5. Exercise Examples: Lunge with Stretch, Bear Walk, Reverse Lunge Row, Leg Hip Lift, Abduction, Child Position and Down Facing Dog;