#Exercise Warm Up

Warm-ups can be tricky business. How much is enough? How much is too much? What’s worthwhile doing? Let’s break some of it down. Typically, we see generalized warm ups that are cardio based to help up regulate the sympathetic nervous system aka prepare you to exercise. It also increases tissue temperature, heart rate and mental preparation. 5-10 min is a good start. Remember, walking on the treadmill using your phone is not the same thing as using the same 5-10 min to actively warm up and prepare. Scrolling while enjoyable, may be better suited for another moment. Specific Warm ups tend to be exercise dependent. Many people prefer warming up by doing progressively heavier ramp up sets until their working weight. Other people address restrictions or complications by using rolling, stretching and activation drills either independently or in conjunction with their general or specific warm ups. At the end of the day, the biggest obstacles to your success for the day should be the focus on your warm ups. While we can benefit from doing many things, Time efficiency will be best.

Warming up isn’t optional. It’s essential 🤝 It prepares your muscles. It protects your joints. It improves performance. It reduces injury risk. You wouldn’t floor your car first thing in the morning — so stop doing it to your body! 5–10 minutes, 8-10 reps of each can change your entire session 🔥

If you want to get the MOST out of your workout, your warm-up needs to be more than just a quick stretch 👇🏽 The most important components to include: 1. Raise your heart rate�A couple minutes of light cardio to increase blood flow. Ideally some movements that prep your body to move. - Jog 60yds - Shuffle with arm swings 30yds each - Carioca 30yds each - Line hops: double leg 30 each + Single leg 20 each 2. Dynamic Stretches�Think movement-based stretches — Open up the joints and stretch out the muscles you’re about to use. - Straight leg March 20yds - Heel scoops 20yds - Quad Stretch 20yds - Lateral shifting lunge 20yds 3. Movement Prep - Mobility Controlled movements that are pushing to your max range of motion. Making sure there is movement in your mobility exercises to work on control and strength. - T-spine lunge with rotation 5 each - 90/90 w/ stretch and rotation 5 each - Activation work�Wake up the muscles you’re training. Primes your nervous system and prevents the main exercises from being a shock which could cause injury. - Single leg glute bridges 10 each - Clams 10 each - Plank 30 sec each - Add any other exercises that would be applicable (ex: more arm/shoulder for upper) � A proper warm-up = better performance, stronger lifts, and lower injury risk.�Don’t skip the part that sets the tone for the whole workout. #N1Motion#WarmUp #WorkoutTips #TrainSmart #FitnessEducation

Here are 3 solid reasons not to skip your warm-up: 1. Injury prevention 🛡️ Warming up increases blood flow and loosens your muscles, tendons, and joints. Cold, stiff muscles are way more likely to strain or tear especially under heavy load. 2. Better performance 💪 A proper warm-up improves mobility, coordination, and muscle activation. Translation: you lift more efficiently, move better, and often feel stronger once the real workout starts. 3. Preps your nervous system 🧠 Warm-ups wake up your brain-to-muscle connection. That means better control, faster reaction times, and cleaner technique - key for both strength and cardio training. Enjoy Your Training! ✌️

It is super important to make sure you are warming up prior to exercising as it's one of the simplest ways to improve performance and reduce injury risk - especially if you're training regularly and with intensity! It helps with - ⭐️Increasing blood flow to the working muscles ⭐️Improving tissue elasticity ⭐️Preparing joints for load ⭐️Gradually elevates your heart rate ⭐️Improving circulation ⭐️Allows oxygen to reach the working muscles effectively ⭐️Better movement quality ⭐️Improved technique ⭐️Stronger muscle engagement ⭐️Better speed ⭐️More stability ⭐️Improves joint mobility ⭐️Reduces stiffness Just to name a few ... So bottom line - make sure you warm up ALWAYS!! 5 mins prior to your session is all you need👊👊

This is how you should NOT warm up for a workout!!. A proper warm-up isn’t just about breaking a sweat or touching your toes. It’s about preparing your joints, activating the right muscles, and getting your nervous system ready to perform. Skip it or rush it, and you’re asking for poor performance and unnecessary injuries. Warm up with intention so your body moves better, lifts better, and lasts longer. Let’s do more 🗣️🗣️ #DoMore

Warm-up and Activation are NOT the same. Most people think 5 minutes of cardio is enough… But your body needs preparation at two levels 👇 🔹 Warm-Up • Increases body temperature • Improves blood flow • Prepares heart & lungs • Light jogging, cycling, skipping 🔹 Activation • Switches ON specific muscles • Improves joint control • Enhances movement quality • Glute bridges, scapular drills, core activation Warm-up prepares the system. Activation prepares the movement. 👉 If you skip activation, performance drops & injury risk rises. 📩 DM “READY” for a smart pre-workout routine. #WarmUp #MuscleActivation #SportsScience #InjuryPrevention #TrainSmart PreWorkoutRoutine AthletePreparation StrengthTraining FunctionalFitness PhysiotherapyTips MoveBetter Athlign

You don’t warm up to “feel good.” You warm up to stay in the game. Here’s why: 1. You carry stress in your body. Deadlines, screens, traffic, responsibility = tension. Jaw clenched. Shoulders up. Breathing shallow. If you jump straight into training, you train that tension. Release first: jaw, breath, light tapping, hopping, joint prep. Clear the noise before you load the system. 2. You sit all day. Sitting makes you tight and stiff. Hips lock. Spine shuts down. Shoulders collapse forward. Go from chair → heavy workout and you’re rolling dice with injury. Open the joints, restore range, then train with control. 3. Warm-up improves performance. Cold muscles = weak output. Prepared nervous system = more strength, better coordination, better results. No warm-up = lower ROI on the workout. 4. It reduces injury risk. Most injuries happen at the start of sessions, not the end. Why? Tissue isn’t ready yet. A proper warm-up is risk management, not optional fluff. 5. It upgrades fat loss and efficiency. Better movement = better muscle recruitment. Better recruitment = higher calorie burn per minute. That’s how busy people train smart, not long. Skipping warm-up doesn’t save time. It steals progress. Want my exact 10-minute warm-up protocol for busy professionals? Comment “WARM-UP” and I’ll send it to you. Full Workout: 0. Lymphatic opening 5min 1. Warm up 15min 2. KB swing 3 x 15 +40kg Super set with Sled Push 200kg x 20-24m 3. Lunges 3 sets of 14 steps +50kg 4. Superset of Adductors and Abductors 4 sets of 15/15 5. Boxing bag 15min #fatlosscoach #onlinecoaching #personaltrainer #busyprofessionals #legsday✔️

Skipping your warm-up doesn’t save time—it steals performance. Warm up to move better, lift stronger, and lower injury risk. Performance starts before the workout.

Prevent injuries AND optimize performance The 6-phase dynamic warm up system is the most efficient and effective way to feel, function and perform your best. 1️⃣Soft Tissue Work 2️⃣Dynamic Stretching 3️⃣Corrective Exercise 4️⃣Activation Drills 5️⃣Movement Pattern Prep 6️⃣CNS Stimulation Spend 1-2 minutes in each phase. And plug and play different exercises to address your pain points, weak links and specific training goals for the workout of the day.

To my friends… please start warming up in your workouts 🙏 ↳(you know who you are 👀 🧡) A primary cause of musculoskeletal injury is a failure to complete an appropriate warm up. This simple method lowers the risk of injury by minimising abnormal application of forces. Cool science… right? Yet every day gym goers throw plates onto a bar and wonder why those “niggles” turn into long term injuries 🤕 If you want to move heavy weight or go hard in your cardio workout, you need to prep the software (your brain) before you load the hardware (your joints). 👋🏼 The RAMP Method. R – RAISE Gradually increase your heart rate and body temp. Think light cardio or jogging. To those who “hate cardio” I’m afraid you’re going to have to suck it up ☺️. A – ACTIVATE Engage key muscles you’re about to use. If it’s leg day, focus on glutes and hams with some bodyweight squats or lunges. M – MOBILISE Dynamic stretching to open up the joints. We want to increase the range of motion, no static holding! P – POTENTIATE Increase the intensity to match your workout. If you can’t do it in warm up, you won’t do it in the main event. Reduce training injuries, take your warm up seriously 🧡

Your warm-up isn’t about breaking a sweat. It’s about preparing your system for load. A structured warm-up: • primes joint mechanics • increases active range of motion • improves neuromuscular activation • reduces unnecessary joint stress When you skip it, you don’t save time you increase compensation, stiffness, and injury risk. Warm-ups teach your body how to control movement before you ask it to produce force. Train prepared. Move efficiently. 👉 Save this before your next workout. 💯 Follow @cuzo.flowmoves for smarter mobility and strength. #warmuproutine #movementquality #injuryprevention