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In this video, I explore all the science behind defining the very best-possible warm up.

What should the best warm up accomplish? What are the best ways to get there? What do you need and don’t you need?

I go pretty in-depth about how to warm up, but here are the cliff-notes you should know:

Priming the mood: One of the key goals of a good warm up should be to get you in the right mood for training. Good music or a motivating clip on YouTube can do this!

Increasing blood flow: We also want to increase blood flow around the body and to the working muscles. A form of full-body aerobic training will do this, while also opening up the airwaves and elevating heart rate. A key player in this process is adrenaline.

Raising temperature: The term warm up should be interpreted literally! We also want to physically increase body temperature, so as to help speed up synaptic transmissions, make muscle more pliable, and more.

Shuttling blood: Next we need to start shuttling blood to the muscles that will be using it specifically.

Lubrication: Exercises like arm windmills will accomplish the above, while also lubricating the joint by encouraging the release of synovial fluid.

Activation: Now we want to activate the specific muscle groups we’ll be using during the actually training. This will not only rehearse movements but also increase proprioception, improve motor unit recruitment, and much more.

Relaxation: We want to relax some muscles to improve mobility and reduce injury risk. Can we do this with static stretches? Well, that’s a WHOLE discussion that I will get into later in the video.

What do you think? How do you guys warm up? Will that change after watching this video? Let me know down below and thanks for watching!

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