Maintaining your fitness routine through the colder months is the ultimate cheat code for a stronger, easier summer. You skip the pressure to get in shape over spring and keep your baseline fitness completely intact.
However, winter training requires a massive shift in how you prepare. If you want to make it to the warmer months without a major setback, you cannot skip the warm-up.
Why Cold Weather Demands More Prep
When the temperature drops, your body naturally draws blood flow toward your core to conserve heat, leaving your muscles and joints feeling tight and stiff. Because of this, skipping straight to a heavy lift or a run drastically increases your chances of pulling a cold muscle.
Taking the time to properly warm up changes that. It dilates your blood vessels, gets joint fluid moving, and ensures your muscles are primed to train safely. However, a quick three-minute shake-out won't cut it during the colder months you need a solid five to ten minutes of active prep to safely get your body ready!
Structure Your Warm-Up Like a Pro
Warm-ups are most effective when they contain a few different phases. If you aren't sure exactly how to structure your prep, our fitness team at Lockyer Valley has broken it down into three simple components:
Step 1: Light Cardio
Start with a brisk walk or a few minutes on the exercise bike. This will begin to safely increase your heart rate and build heat throughout the body.
Step 2: Dynamic Range of Motion
Move your body through its full range of motion. Exercises such as arm circles, bodyweight squats, and torso twists will actively lubricate the joints and lengthen your muscle fibers.
Step 3: Specific Movement Prep
Finally, complete bodyweight or light-weight movements of the specific exercises you have planned for your workout to prime the exact muscles you are about to use.
Take the time to warm up properly, protect your body, and keep that winter momentum rolling right into summer!
