Warmup for Winter Workouts
Cold weather is in full swing in most of the Northern hemisphere. Exercising outside in cold weather is easy. Warming up your muscles before exercising in winters is more important than you think. Cold temperatures restrict blood flow. As a result, it takes longer for our bodies to warm up in winters.
It’s tempting to skip a warmup and get to your workout right away, but there are many benefits of performing a proper warmup. I have noticed a massive difference in my running performance when I properly warm up versus when I don’t.
Benefits of Pre-workout Warmup
There are many benefits of warmup before your workout. One of the fundamental reasons to warm up is that it increases your muscle temperature. Warmup increases blood flow and elevates your heart rate gradually. Research shows that raising the temperature slowly enhances performance during the workout (1).
Performing a warmup before exercise reduces injury risk (2). Warming up before the activity can improve your Range of Motion (ROM) and flexibility, both of which are necessary for improved performance.
Ways to Warmup
Your warmup depends on the type of exercise you’re going to do. Here are two kinds of warmups.
Running Warmup
Okay, runners, let’s admit it. With temperatures dropping, it can be hard to convince yourself to go outside for a run. I know many running friends who stick to treadmill workouts during winters. Running out in the cold offers many benefits, like building mental strength. A proper warmup is essential, though.
An effective warmup routine is to perform the activity like your exercise but at a slower pace and intensity. You can slowly increase the intensity as your warmup. For running, you can start out with a brisk walk for ten minutes, then jog for five, and then start running at a slow pace. A good warmup is 15–20 minutes. Once you are warmed up, you can foam roll and include some dynamic drills in the routine. Some of the dynamic running warmup exercises that I like are;
• A-Skips
• Lateral squat walks
• Toy Soldiers
• Walking Lunges with a twist
• Glute kicks
• Grapevine
Strength Training Warmup
Warmup for resistance exercises is performing the same exercises, just with lighter resistance. Executing the first set with bodyweight is a great way to get moving. Then do two to three sets using progressively heavier resistance. For example, doing bodyweight squats and lunges for the first set, using just the barbell for the second set, and adding some weight plates for the third set will constitute a good warmup for leg day.
Warmup can add 15 to 20 minutes to your workout time but, you’ll have a much better workout experience. I always feel that I perform optimally and have less muscle soreness if I spend a few extra minutes warming up. Give it a try.
References:
1-PMID: 33239945
2- Doi: 10.1016/j.jsams.2006.03.026
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About the Author
Aesha Tahir is a health and wellness coach and a certified personal trainer. She holds a Master’s degree in Applied Exercise Science and is certified by the NASM as a Personal trainer. She is a certified USA Track and Field Running Coach and Road Runners of America Coach. She is a 200-HR Registered Yoga Teacher. She is also a group exercise instructor specializing in barre, spinning, strength training, boot camp, and yoga classes. She has over five years of experience in the fitness and wellness arena with focused expertise in coaching, corrective exercise and injury prevention, individualized fitness programs, and group fitness programs. She is also an aspiring public speaker in the fitness and wellness world who believes in this quote; “To be inspired is great, but to inspire is incredible.”
