Warm up properly for strength training
by John Harris Fitness
If you start cold, you put your body at risk. A proper warm-up should therefore be part of every training routine. On the other hand, too much warm-up can also be detrimental to training success, namely if the muscles are already exhausted as a result. It is therefore important to know the right dose and adapt the warm-up program to the following workout in order to achieve optimal results.
The advantages of the warm-up
Starting your workout slowly has many advantages. Your muscles get better blood flow and your brain prepares for the following load. This reduces the risk of injury. Muscles with a good blood supply are more flexible and more efficient. Due to the better oxygen supply and the increased body temperature, all processes in the body function better. You can therefore train more effectively after warming up and protect your joints, tendons, ligaments and muscles from injuries caused by too fast a load. Also, the pulse does not suddenly skyrocket, but is continuously increased, so the load on the cardiovascular system is lower. In several studies, Norwegian researchers have found that a warm-up program can prevent about 30-50% of injuries in the long term. Handball players and soccer players were studied for this purpose. It also turned out to be particularly important that the warm-up must fit the sport and the right muscle groups must be prepared. Only then is the warm-up program really effective.
Warming up correctly
There is no ideal warm-up program for everyone; rather, it must be tailored to age, season, time of day and type of sport. The duration is also variable. If you train early in the morning, for example, you should plan more time for it, because the body needs longer to get going properly. In summer, a shorter warm-up is generally necessary, since the outside temperature already warms up the body. Older athletes also need more time to prepare their bodies than younger ones. The following load is also crucial. For a short, casual workout, you need to warm up less than for a competition, for example. If you're just training hobby-style, then about 10-15 minutes is usually enough to warm up the muscles and increase oxygenation. When you start to sweat, you are usually ready for the actual workout. If you spent the whole day sitting before, you should additionally mobilize your joints before the workout, e.g. stiff neck.
The golden rules of warm-up
- Start slowly
- A short cardio workout to start
- Then do a sport-specific warm-up: For strength training, start with light sets
- No break between warm-up and actual workout
- No stretching before sports that require speed
- Never cold stretching, only after the actual warm-up stretching exercises are useful, otherwise the risk of injury increases.
Warming up for weight training?
Unfortunately, there is a persistent rumor that a warm-up is poison for weight training. We would like to dispel this misinformation once and for all. With a short cardio workout you hardly burn calories, but you prevent injuries. So the point of warming up is obvious. Even if your main goal is to gain weight, a warm-up is essential to prepare your muscles properly. The fear of burning too much energy or exhausting your muscles too quickly is unfounded if you warm up properly. Mobilize the muscle groups you want to train later, get on the bike or treadmill for a few minutes and then start with the specific warm-up, i.e. a few short, easy sets that do not yet go to your limit. This way you'll be optimally prepared and your muscles will be ready for more.
John Harris HIIT
After a warm-up, in which the joints and muscles are prepared for the subsequent strengthening, special exercises for the entire back, abdominal and gluteal muscles follow, with or without additional equipment, which are first performed in a standing position and then on the floor. In the conclusion follows a short stretching and mobilization of the entire body.
HIIT & FIT
The duration of the unit is 60 minutes and takes place in the functional room. Strength endurance, stamina and performance are improved through functional, coordination demanding exercises. There will be 2-3 rounds of circuit training completed in the group. Kettlebell, balls, dumbbell and barbell, battle rope, Bosu Ball as well as exercises with your own body weight. The motivating music provides the right mood and the correct execution of the technique is always the top priority for the trainer for a joint, safe training.
Harris Barbell Lift
The Harris Barbell Lift is a primarily standing workout, using free weights provided by John Harris. This can be used to work muscle regions that should be exercised and strengthened more often for a healthy and straight posture. Also, in the courses of John Harris is explained very well what to pay attention to when training with free dumbbells, so as not to injure yourself during training, in class or alone.
The training lasts, as with the other John Harris courses also usual, 60 minutes and is suitable for beginners and advanced participants.
Whether with tubes, weight plates, training rubber bands, pezzi balls or stepper, you can determine the intensity yourself and so a varied and intense workout is created—for beginners and advanced!
A short warm-up prepares the joints and muscles for the workout. A mixture of pure bodyweight exercises and sometimes small equipment such as kettlebells, slam balls, dumbbells, weight plates or resistance bands can be expected. Common strength training movement patterns such as push press, squat press, push-ups, lunges, as well as various more intense or explosive cardio exercises such as pushing, pulling (resisted sprints) or ball slams. Breaks between intervals are kept short, as our goal is to exhaust the body and develop mental and physical resistance.
The course is suitable for moderate to very advanced participants.
This will work all portions of the abdominal muscles in the different muscle layers. Additional equipment used: Gym ball, mats, aero step, dumbbells, Redondo ball. Stations will be rotated through.
Easier ways of performing the exercises are also offered and are therefore suitable for a mixed group, where beginners can train with advanced students.
Three different levels, all perfectly in sync with the music. In a STRONG Nation class, the original music serves as the impetus. The songs are composed so that each beat is in sync with the movements. This eliminates the need to count repetitions and allows you to focus on the exercise. The STRONG Nation class is a sweaty workout that also partly consists of floor exercises where you intensively train your core.
Since the gluteal muscles have different tasks, the exercises are selected to include both hip extension and abduction (spreading the leg away from the body). This ensures that the entire gluteal musculature is engaged.
Additional equipment often used: Exercise rubber bands and dumbbells. Music and exercises merge during each session to help you push past your previous limits and reach your fitness goals faster.
In the TRX Workout, you train with a TRX training belt mounted on the ceiling. By hanging, you work out with some or even all of your own body weight. With TRX you find yourself in lying, hanging or swinging training position. The TRX workout is one of John Harris' most coordination-intensive workouts.
Shape your Body
Bodypump includes ten tracks. Each track focuses on a different muscle group. The exact sequence and the music composition change quarterly. The training goals are in particular the strengthening and building up of the musculature, as well as the targeted fat burning. The training weight is individually adapted to each participant. Weight exercises such as squats, lifts, curls and presses are used to incorporate all the main muscle groups (legs, chest, back) into the program. The focus is on movements with a high repetition rate (rep effect).
With a variety of functional strengthening exercises and equipment such as medicine balls, plyoboxes, kettlebells and barbells, the workout is varied and your whole body is stressed and trained. This session is a great way to get started in functional training.
The FLEXI-BAR® is set swinging with a small movement of the hand. Afterwards, the FLEXI-BAR® should be kept swinging by short impulses. The more rigid the arm can be made to be the swing transmitter, the greater the amplitude and correspondingly more intense the workout. The duration of the swing depends on the strength, endurance and coordination ability of the user. And it is precisely these that need to be improved by training with the FLEXI-BAR®.
Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.
Cardio Dance is the latest trend from the aerobic world and is based on the basic steps of aerobics. It combines fitness and dance. So if you enjoy dancing and want to do something for your fitness at the same time, Cardio Dance Class is the right choice for you. It improves endurance, flexibility, stamina and coordination. The cardio training achieved along the way improves the cardiovascular system and results in better blood circulation. Simple choreographies to great music tracks – something for everyone!
Suitable for any level of performance.
Step & Sculpt
Emphasis is on strengthening the legs with additional arm and upper body movements. Simple exercise combinations that combine strength and endurance, with a warm-up at the beginning and a cool down and stretch at the end of the session. Suitable for all, especially for those people who also like to use the tap board for physical exercises. All exercises are done at a set pace with music.
After a short warm-up, we will work together on various simple step combinations, which we will put together into a great choreography at the end of the class. Step aerobics is not only fun, but also a good workout for the leg and buttock muscles.
Just try it out and let yourself be captivated by the good atmosphere of the class!
The sponge rubber grip provides a pleasant, soft feeling in the hands. Due to the weight of approx. 500g per Smovey ring and the gentle vibrations which occur during swinging, there is an increased activation of the metabolism and lymphatic system during and after training.
Cross Country Spin
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are greater through various inputs, such as intervals, than with mere ergometer or bike riding. The rousing music makes the training particularly motivating and much more fun than a solo workout on the exercise bike.
All techniques and all intensity ranges can be applied. The interval method, a constant alternation between load and recovery, allows for performance peaks to push. Recovery phases as a quick energy refuelling station or moderate load. Training takes place in both the aerobic and anaerobic ranges.
Wake up Cycle
Indoor Cycle is suitable for everyone because everyone can adjust the resistance on the bike themselves, and thus all performance levels can train together and improve their performance. The successes are immensely greater through the various inputs, such as intervals, than with mere ergometer or bicycle riding.
Improve your strength, endurance, conditioning and coordination at boxing camp. Don't worry! There will be no fighting, but there will be real sweating. Jump ropes are also used to improve your speed and coordination. Towards the end of the hour, it gets really intense again to burn calories.