Should you start a workout without warming up? Tips and hints
You can basically start a training session without a classic warm -up, provided you make sure that the muscular and cardiovascular loads systematically build up. This is how you get muscles, ligaments and joints on the increasing stress. It is important not to start an intensity directly with 80-100%, otherwise the risk of injury is much too great. If you want to do without a classic warm-up program- which usually contains mobilization and stretching elements as well as loads to increase body temperature- I recommend the “step principle”. Start, for example, with 30 seconds of jumping rope or quick running on the spot, followed by a repetition of push -ups and 2 squats. In the second set you increase on 2 repetitions of push-ups and 4 squats and complete another 30 seconds of jumping etc. Try to complete 10-20 sets according to this principle of increase!
Personally, I often use a short warm -up program to get in the mood for both physically and mentally to the upcoming loads and to gain a body feeling for my form of the day. Most of the time it already includes specified movement patterns, which are then reflected in the exercises in the main part of the training.
Effective full body training in 30 minutes: You can train these areas without devices
All! Every minute, even every second movement counts and is training for your muscles. Do not believe in “fairy tales” that claim that only long and exhausting training sessions improve your performance. Always train according to the principle “Quality beats quantity!”. It is more effective to train for half an hour for half an hour, focused and moved in terms of movement in terms of movement than if you just “hamp around” for 2 hours. Consciously use this 20, 30 or 60 minutes for yourself and focus on a correct execution of the individual loads.
Also use the possibilities in everyday life to bring your pulse into higher regions for a short time. For example, these can be a few short, crisp intervals. Against the background of your health and your current form, demand the “strongest” muscle we own: our heart.
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Best exercises for effective training without devices: tips from the professional
Regardless of whether I work with Olympic champions, prepare military special units or train hobby athletes, my principle is always: demand for the whole person. We all have more than 600 muscles and I am firmly convinced that we should always demand our whole body. If you do not have to build and strengthen specific muscles depending on the sport, training goal or after an injury, I always recommend training both large and small muscle groups of the upper and lower body. At first, do not use high acrobatic and complex movement patterns. Concentrate on the basic exercises and demand the muscle in its naturally created form. A wonderful exercise for the upper body, with the execution of which you also need stability and voltage in the middle of the body and also in the lower body, are pushups in all variations. You train both your chest, arm and shoulder muscles. If you want to demand your back and flexionusculars in the arms (biceps), I recommend all correctly executed “drawing movements” such as pull -ups and rowing. Failure steps and squats are basic exercises for the lower body. The classic forearm support in turn focuses on the middle of the body, i.e. the front abdominal muscles and the lower, rear back muscles. If you use all of these exercises – either on the basis of rising or constant repetition numbers and, as a kind of “active break” between the individual sentences, use a cardiovascular load, such as jumping rope (even without rope simulating), then you already have a comprehensive, Good training session.
Sample routine: 30-minute workout without devices for maximum efficiency
First complete a short and intensive Warm -up program consisting of 3 exercises:
- Rapid running on the spot
- Hampel men and
- Mutual boxing also on the spot.
All 3 exercises are completed with a stress time per exercise of 30 seconds, then there is a 30 -second break. Repeat this circle 3 times.
The exercises for the main training stimulus are
- Squat
- Push -ups
- Jumping rope (without rope)
- mutual rash steps
- Mountaineers and
- Forearm support.
Complete each exercise for 30 seconds with a 15 second break between the individual exercises in the first round. In the second round, you increase the stress time to 45 seconds per exercise with the same break.
In the third and final round, you increase the stress time per exercise by 15 seconds to a total of 60 seconds of training time with only 15 seconds of recovery between the six exercises.
Pay attention to the correct execution of the individual exercises and movement patterns. It is not primarily important that in the specified times you create as many repetitions as possible, but that the correct training stimulus is set for the corresponding muscles. Quality is always more important than quantity!
If you still have energy at the end of the third circle, you can complete the warm-up program again with the identical stress and recovery times.
This is just one of countless examples that you can apply for a full body program. As already noted, it is initially not necessary to use difficult and differentiated movement patterns. However, I always recommend all my athletes to “break” the routine regularly by putting new stimuli. This does not necessarily have to be new exercises. For example, change the order of the exercises or mix them as desired. This is how you stay motivated and the muscles get changing loads, which will improve your performance faster.
Motivation tips for your training: How to stay on the ball!
There are no magic formula that I can give you so that you are successful with as little effort as possible. Success means hard and focused work. Every day. Without exception.
Set goals that are personally decisive and important for you! Why do you want to train? If you are dissatisfied with your figure and above all your lifestyle, you won’t be able to avoid changing something about yourself and your routine. This does not work overnight, so it is important to maintain the new and self -chosen routine and capture it. Many athletes and beginners fail here.
Of course it’s not easy. Everyone can simply! Effective training and regular sport are intensive and cost energy and overcoming. You have to want it. Really want! Set goals that you want to reach short, medium and long term. And hold onto these goals – no matter what happens. Write down these goals. Visualization is a crucial point. Your goals are the basis and basis of motivation. The discipline is much more important. For yourself you have to develop a healthy and at the same time demanding routine that you can and want to complete and want to do regularly like brushing your teeth. Only if you are ready to invest time, diligence, energy and strength will you also achieve your goals. In the end, success will give you right and give you courage for many other tasks in life!
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