It is true that strength training, cardio, and bodyweight work are all vital components to a quality fitness regimen, but they aren’t the most important.

No matter our individual aspirations we all share one common goal: to remain injury free. The best thing you do for yourself when hitting the gym is commit the first 10 minutes to warming up. Whether or not you knew this to be true prior to today, we have all been guilty of skimping on properly priming our bodies for our training.

If you have ever showed up for a workout, walked 5 minutes on the treadmill and called it good before jumping into your routine, I want to help you! Let’s dig in.

There are a few things that should be included in a quality warm up; a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. Then and only then are we prepared to put our hands on foreign objects such as barbells or dumbbells.

After completing a warm up of this nature you’ll also find that you have significantly increased your body temperature and heart rate (also known literally as warming up). While better than nothing, the problem with the 10 minute bike ride to warm up is that it only increases your body temperature but leaves you severely unprepared for movements to come next. Failing to properly prime our bodies prior to engaging in physical activity is a recipe for injuries of all sorts and will result in undesirable medical bills, physical therapy visits, and setbacks in your progress.

It is for these reasons that every session at CrossFit Veneration begins with a purposeful warm up and ends with a recovery walk/mobility session prepared in advance and led by a professional coach.

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