Warming up your body is so essential to the overall performance when exercising, recovery process, and outcome afterwards. An effective warm up:
- Increases movement of blood through your tissues, making the muscles more pliable
- Increases delivery of oxygen and nutrients to your muscles, which prevents you from getting out of breath easily
- Prepares your muscles for stretching
- Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure
- Prepares you mentally for the upcoming exercise
- Reduces the chance of injury
- Primes your nerve-to-muscle pathways to be ready for exercise
- Improves coordination and reaction times
When warming up for a workout, I recommend implementing 2-3 exercises of functional activity, or strength training at low intensity for 2-3 sets, 15-20 reps each.
The video below demonstrates my client warming up to a superset of assisted pull-ups (3 sets of 10 reps) with use of body bands, and straight arm pulldowns (3 sets of 20 reps) with resistance bands. Click the link below to see demonstration.
This superset is definitely a good warm-up on a chest day, back day, or complete upper body day incorporating a push/pull superset. Give it a try, and let me know what you think.