MOVEMENT PREP VS. WARM-UP
Are you guilty of skipping your warm up? I am too — we all are.
Warming up before a workout is essential for preventing injuries, improving mobility and flexibility, and prepping your body for the work that you’re about to endure throughout your workout.
One way I became more inclined to do my warm up each and every time I workout is shifting my mindset from “warming up” to “movement prep”.
So what’s the difference?
A warm up is general, usually consists of light aerobic activity and dynamic stretching. Some examples may be jumping jacks, lower and upper body stretches, or light jogging or biking.
Movement prep is more intentional. Movement prep is a concept practiced in sports and exercise science to improve physical performance, reduce the risk of injury, and enhance movement quality.
Movement prep consists of a series of exercises and movements designed to prepare the body for the movements you are about to train. It focuses on enhancing mobility, stability, and neuromuscular activation to optimize the movement patterns you are training in that workout, and ensures that the body is ready for the demands of the upcoming activity.
For example. if you are squatting, you may incorporate exercises that mimic and prep the squat, such as ankle dorsiflexion drills, internal and external hip rotation drills, and thoracic spine mobility drills. From there, you may go into some exercises to prepare the nervous system for heavy loads, such as jumps, hops, loaded jumps, or explosive plyometrics. By the time you start squatting, you are more than ready and prepared to move a heavy load.
Another example is going for a run. It’s more common than not for people to just start the run they have planned without warming up whatsoever. It’s even more common for people to do a short and easy jog and call it a warm up. And yes, that can be a warm up. But an intentional movement prep will prepare you for the demands of running and injury prevention. Rather than just doing a short 2-3 minute easy jog warm up, think about what your body does when running. You are repetitively cycling your legs and absorbing your own body weight on one foot. Intentional movement prep for runners may include skips, hops, ankle and hip mobility, and core activation. Performing 5-10 minutes of hops and skips will prepare your body for the repetitive load you place on a single leg over the duration of your run.
When coaches program this type of intentional prep for their athletes or clients, they consider the common limitations that people may have, as well as the essential mobility and load preparation they need.
A general “warm up” often done in a group fitness class or before cardio is not as specific. This is not always a bad thing and sometimes all you need, depending on what you are about to do in your workout. When lifting, practicing a sport, running, or doing any intense type of workout, an intentional movement prep is essential to both improve your performance and prevent injuries.
When you go into your workout thinking of prepping for the high demands and intensities of what you’re about to do, you are more likely to not skip that warm up phase. Not sure how to make your warm ups more intentional? Book an assessment with one of our trainers today and learn with a coach.
