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A proper warm-up is crucial to preventing injury and maximising your gym performance. During your warmup, you are trying to increase your core temperature, blood flow, joint and muscle mobility, and prepare your nervous system for the training to come. To achieve all of this, there are three phases you need to warm up properly before training:

1. Increase your heart rate: Start with 2-4 minutes of light to medium cardio such as jogging, cycling, or any low impact cardio machine or movement. This allows you to increase your core body temperature, priming your joints and connective tissue and increases your blood flow. 
2. Dynamic stretching: Next, spend 2-4 minutes on dynamic stretching exercises that target the muscles you’ll be using in your workout. Examples include leg swings, high knees, and arm circles. These movements help to loosen up your muscles and improve mobility.
3. Movement specific mobility: This includes direct mobility for the joints and muscles you will be using for your core lifts, as well as warm up sets of the specific exercise you are about to do. This allows you to prime your joints, muscles and nervous system specifically to the exercise you are about to complete. 

A good warmup probably doesn’t need to be longer than 10 minutes to fully prepare you for training. Next time you warm up, try this framework and see how it impacts your performance!

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