The Components of a Training-Specific Warm-Up

A warm-up can be as simple as walking on a treadmill or as complex as spending 10-20 minutes on gradually increasing movement through a range of mobility and activation exercises. 

Considering that most people spend a good part of their day sitting in a chair, we find that including at least a few mobility and activation exercises in the warm-up has the best results in the long run.

Here at VIVO Training Systems, we design a warm-up based on a general list of goals that we are trying to accomplish. The overarching goal is to raise the body temperature and increase blood flow. For many of our clients, we want to activate the vestibular system, because this has a great effect on balance. Activation of the core through breathing exercises is another important component we include. The warm-up typically concludes with some mobility and activation exercises to prepare the client for the movements they will do in their workout. 

Training-Specific Warm-Up Set Up

1. 3-5 minutes general movement

   • This can be done on a cardio machine or even just walking or marching in place. 

   • One of our favorites is backwards walking (which can be done on a treadmill if needed). This is a great option because it warms up the body while also helping to counteract mobility issues from lots of sitting.

2. Vestibular Activation

   • We prefer to treat the body as an integrated system rather than a bunch of separate parts. Activating the vestibular system through eye exercises can actually help the body integrate the core muscles with movement, and can have profound effects on balance. 

   • Here is one of our favorite eye exercises from Z Health.

3. Breathing and Core Activation

   • How much time we spend sitting can greatly affect how we breathe and our ability to subconsciously engage our core muscles. Not activating our deep core muscles can lead to an increased risk of injury — even in our daily activities. 

   • Including at least one breathing exercise in the warm-up can help remind the body how to activate the core, and you may even find that you feel stronger. Here is one of our favorites from Original Strength.

4. Mobility and Movement Specific Activation

   • The last component that goes into our warm-ups are personalized mobility and activation exercises. 

   • Everyone has a unique injury and mobility history. We look at each individual and give them specific exercises that will help counter their limitations. For example, for someone who has knee pain we may give them a dynamic couch stretch and some TFL (tensor fasciae latae) calf raises — both of which help counter common causes of knee pain. 

   • For someone designing their own warm-up, a general rule of thumb would be to move all of the major joints through their full ranges of motion. You can focus a little more on areas or movements you will do in your following workout.

We hope this sheds some light on the components of a specific warm-up. While in general you may be able to get away with just doing a little cardio before your workout, including a training-specific warm-up can be extremely beneficial. Try out our format if you want to be proactive in working out to your full potential!

Feel free to reach out to us to find out how we can help you on your journey to feeling and moving your best.