Health & Medical sports & Exercise

Should You Warm Up Before An Extreme Workout?

Extreme workouts are notoriously difficult.
While brief when compared to other at-home workouts, those few moments of maximum exertion can take a toll on your body like no other.
Workouts such as the Insanity can feature a punishing combination of cardio, interval training, calisthenics, plyometrics, sports drills and core work.
Despite being marketed as 'extreme', such workouts are still purchased and undertaken by people of all fitness levels, each intent on achieving a total body transformation.
Yet how can you ensure that you won't succumb to injury? Are these warm ups in these workouts enough? Let's take a look at a sample extreme 'prep up'.
It might features three sets of about five different exercises, designed to function as ballistic/dynamic stretching.
The goal here is to heat your body, to get blood flowing to your muscles so as to prepare your system for the actual exercise.
However, the goal is to do so gently, to warm your muscles and not throw them right into the fire: does an extreme prep such as the Insanity warm up do this? I would argue that for most people it doesn't.
The exercises are a continuous six or seven minutes of ever increasing difficulty, ranging from jumping jacks to high knees, from Heismans to power squats.
Entering the warm up cold, you are thrown into a hectic and incredibly intense six or seven minutes of all out effort, to the point that many people claim that the warm up itself is more intense than most exercises.
If this is the case, and your body is not already optimally conditioned for intense exercise, than the odds are that this won't act as a warm up, but the exercise you were meant to warm up for.
So what can you do? My suggestion is that you do your own mini-warm up first.
This should be about five minutes of easy and relaxed ballistic/dynamic stretching, where you work your body through the full range of movement of most joints, seeking to heat your core temperature and prepare yourself for the exercise.
Try to break a sweat, but don't go crazy; the goal here is to get warm, not overheat.
As such, most of the an extreme workout's prep exercises will suffice as long as they are done at a slower pace and with enough breaks that you have time to rest and prepare for the workout itself.

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