There are many different ways to do a warm-up and stretching program with your employees. It increased blood flow to the muscles used for the specific work activities the employee will be engaging in. What is a Pre-Work Warm-Up?Ī pre-shift warm-up routine is designed to transition employees from rest to work. All of these are factors in that can cause a musculoskeletal injury in an employee. These exercises reduce the risk of MSDs by reducing fatigue, improving muscular balance and posture, and improving muscle coordination. Why is work any different, especially if you are in a physically demanding job? Since we were all kids we have been trained to warm up and stretch before doing any physical activity. The question is actually why aren’t you doing it as part of an early intervention program? Why are Pre-Shift Warm-up Exercises Beneficial? The question is not if you should be doing a pre-work stretching program with your employees. Musculoskeletal disorders, or MSDs, are the leading cause of pain and disability in the workplace today. Poliquin’s advice and rethink your approach to warming up.Reduce Workplace Injuries with a Pre-work Warm-up Routineĭid you know that doing a pre-work warm-up with your employees can reduce musculoskeletal-related injuries? A literature review by Kohler found that in one company a 7-minute stretching routine done 2 times a day with employees resulted in a 62% decrease in the number of medical department visits related to work-related musculoskeletal disorders.
If you’re “in a hurry to get things done,” follow Charles R. If you are training in Texas in the middle of summer, chances are you can get right into your work sets with minimal warm-up sets. Likewise, compound exercises for the shoulders, such as overhead presses, may reduce the need to perform warm-up sets for the triceps, such as rope pressdowns.įinally, the environment you train in affects how many warm-up sets are needed. After performing compound exercises for the back, such as rows or chin-ups, often few, if any, warm-up sets are required for isolation work for the biceps, such as Scott curls. The Strength Sensei believed that how a workout is designed can affect the number of warm-up sets needed. That said, elite weightlifters who train multiple times daily can often reach a max weight in squats with just a few sets, particularly in their later workouts. It’s doubtful that any of them jumped to their max weight in the squat, deadlift, or another major exercise without a warm-up. Lead photo by Viviana Podaiski, .)Īlthough one-set proponents recommend one hard work set, the reality is that they often perform several warm-up sets. Fewer warm-up sets are needed when using high reps.
In this example, if you got 12 reps for the third set with 100 pounds, you would probably lose 1-2 reps for the fourth set, which is still within that rep range. Using a rep range is better than one specific rep prescription as it enables you to stay with the same weight for additional sets. If you are performing four sets of 10-12 reps, you could start with the empty bar for 12 reps, increase to 80 pounds for your second set, and then go to 95-100 for your final two sets. Let’s say you can military press 100 pounds for 10 reps. That is, just performing the exercise is enough of a warm-up, especially when performing sets of higher reps. The Strength Sensei generally believed in a specific warmup. As for static stretching, he believed the best time to do this was when the muscles were warm, so after a workout (and, as one alternative, in the morning after a warm shower). He said that cardio would alter blood pH levels and affect the ability of the most powerful muscle fibers to contract. Because, as Iron Game athletes are fond of saying, “You can never be too strong!”įirst, the Strength Sensei would not have his athletes perform a general warm-up, such as 15 minutes of walking on a treadmill, followed by slow, static stretches for the major muscle groups. Instead of traditional circuit training, the Strength Sensei would find ways to reduce the warm-up period to get right into the heavy lifting. These circuits, which often include cardio stations such as a step, are certainly better than nothing but are not the most effective way to get bigger or stronger. It could also describe the logic behind the circuit training workouts offered by many large commercial gyms. Those are the opening lyrics of a song made famous by the country music band Alabama. Oh, I rush and rush until life’s no fun.” Poliquin’s minimalist approach to hard training The Strength Sensei on Warm-up Sets Charles R.
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