Depending on the cardio activity you choose, your warmups may vary, and the intensity of what you are planning will dictate the warmup level. Here is a list of warmups you can try out before your next cardio day, along with a sample workout of the week that requires a few warmups and progressions to get ready for the higher-intensity events:
1. Easy Cardio Day
If you are planning to do a Zone 1- or Zone 2-level training in which you keep your heart rate low with lower-intensity training, your warmups can simply be getting moving. Maybe a short walk before the jog, and after 5-10 minutes, you can stretch your legs and continue with your scheduled training time. You can do the same for swimming, rowing, biking or any other cardio activity if the goal is easy pace and longer training. As the intensity is lower, the warmups can be lighter.
2. Goal Pace Intervals Training
When you pick up the pace somewhere between a jog and a sprint, a more intentional warmup is needed. When you do “goal pace” running, the objective is to set the pace for your future timed run goal. For instance, if you want a 6-minute-mile pace to score a 9-minute 1.5-mile timed run, you need to learn how to run that pace by practicing quarter-mile sets at a 1:30 time. This 90-second quarter-mile pace may be easy at first, but the following sets will be challenging, especially if you limit the rest to less than 30-60 seconds. Here is a sample workout:
Repeat 6 times:
- 1/4 mile at goal mile pace
- Rest by walking 100 meters
The typical warmup for this type of workout is usually an easy 1-mile jog or a 10-minute bike ride, followed by a light leg stretch (thighs, hamstrings, calves, hips). Another warmup, which progressively warms the legs for this type of training, is the squat/toe touch half pyramid. We do this on leg days as well as a wide variety of running days (long distance, hills, sprints, pace, etc). For the toe touches, think non-weighted Romanian deadlifts so you fully bend over each rep to stretch the lower back and hamstrings. Here is how it works:
- 1 squat, 1 toe touch, jog 100 meters
- 2 squats, 2 toe touches, jog 100 meters …
Keep going up to Level 10 of the half-pyramid, then stop. This will total 55 reps of both squats and toe touches and 1,000 meters of jogging. You can also mix in some dynamic stretches during the last 20 meters of each 100-meter jog, exercises such as Frankenstein walks, butt-kickers, side steps and other classic pre-game warmups.
3. Sprints, Hills and Speed Intervals
When you increase the intensity and speed of your training, you need to ensure the warmup is also longer. Quite often, a warmup can be a progression in speed/intensity. Start with a jog for 5-10 minutes; build up to the goal pace for 3-4 sets; then start your sprints and fast-speed intervals. Recently, we did a workout modeled after Manchester United's conditioning routine. It requires building up to a full sprint pace of 100 meters in distance over several sets:
Repeat 10-15 times:
- Run 100 meters fast (faster each set)
- Jog 100 meters
- Repeat every minute on the minute
When running steep hills or bleacher steps, you also want to make sure you are warmed up and have stretched the hips, thighs, hamstrings and especially the calves. The lower legs will take extra strain as you increase speed and intensity of the hill runs. This may help you avoid common lower-limb injuries, such as Achilles tendonitis. It is important to stay warm between these higher-intensity sets by adding dynamic stretches.
Warming up is important to any physical activity. The cooldown can be a bit more general, as the goal is to return the body to normal physical output. Check out the Military.com Fitness Section for hundreds of workouts with a wide variety of warmups. See ideas for cooldowns and why they are important.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
