How often should I warm up before training?
October 16, 2022 | 30,00 EUR | answered by Claudia Rothwiller
Dear Doctor,
My name is Daniel Falk and I regularly engage in sports, especially strength training. Lately, however, I have been experiencing more problems with muscle injuries and tension. I am wondering if I am warming up adequately before training and if I may be doing something wrong.
Currently, I warm up for about 10-15 minutes before training by doing some stretching exercises and jogging on the treadmill for a few minutes. However, I feel like this may not be sufficient, as I still experience injuries. Therefore, I am worried that I am not properly warmed up and that my muscles are not adequately prepared.
Could you please explain to me how often and for how long I should warm up before training to prevent injuries? Are there any specific exercises or techniques I can use to optimally prepare my muscles for training? I want to ensure that I warm up properly to improve my performance and prevent injuries.
Thank you in advance for your support and advice.
Sincerely,
Daniel Falk
Dear Daniel Falk,
Thank you for your question regarding the correct warm-up techniques before strength training to avoid muscle injuries and tension. It is very important to properly warm up before training to optimally prepare the muscles for the load and prevent injuries.
10-15 minutes of warm-up time is generally a good start, but you may need to take additional measures to properly prepare your muscles for training. An effective warm-up program should include dynamic movements, stretching exercises, and a gradual increase in intensity.
Firstly, I recommend increasing the duration of warm-up to at least 15-20 minutes. Start with light cardio exercises such as jogging in place, jumping jacks, or arm circles to increase heart rate and promote blood circulation. Then, you can perform dynamic stretching exercises to improve flexibility and prepare the muscles for training. Examples include leg and arm movements, lunges, or squats.
It is also important to focus on the specific muscle groups that you will be working on in training. Focus on targeted stretching exercises for these muscles to prepare them optimally for the load. Make sure to perform the stretches slowly and controlled, without overstretching.
Another important aspect of warming up is activating the muscles through light strength exercises. Perform some repetitions of exercises such as push-ups, squats, or lunges with light weight to increase muscle activity and improve stability.
Additionally, you can loosen up before training with techniques such as fascia roll massage or foam roll massage to promote blood circulation and relax the muscles. This can help prevent injuries and improve performance.
Overall, it is important to tailor the warm-up program to your individual needs and goals. Experiment with different exercises and techniques to find what works best for you. Remember that consistency and regularity in warming up are crucial to prevent injuries in the long term.
I hope this information helps you and that you can safely and effectively structure your training in the future. If you have any further questions or need individual advice, I am happy to assist.
Best regards,
Claudia Rothwiller, Sports Medicine Specialist
