Warming up is one of the most important parts of a workout. Warming up is basically telling your body that you are about to take part in physical activity. It prepares you physically and psychologically. Warming up refers to the increase in body temperature that occurs in the early stages of exercising. Proper methods of warming up will produce neurological responses that enhance neural drive to the muscles that are involved in the warm-up exercises. The neural drive enhances the rate of force development and reaction time of muscles involved. This improves strength and power.

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R aise

- gradually increase heart rate, respiratory rate, temperature

A ctivate

-perform the movement patterns included in the training session at low loads to stimulate motor pathways

M obilize

-perform activities that increase the functional range of motion available to the movement patterns to be used in the training session

P otentiate

-increase neural drive to involved muscles by increasing external loads over several sets

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Warming up should be done from least complex activity to most complex activity.

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Order of Warm Up Exercise Modalities

1. Self-Myofascial Release (Mobilize)

2. Static Stretching (Mobilize)

3. General Warm Up/Calisthenic Exercise (Raise)

4. Dynamic Stretching (Mobilize/Activate) - ordered from least joint motion/planes of motion to most joint motion/planes of motion

5. Warm-Up Sets of Primary Lift - Potentiate

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