Tamannaah Bhatia's Fitness Coach Breaks Down Warm-Up Essentials
Warming up before a workout is frequently viewed as an optional step, something to hurry through or skip when time is limited. However, the method of preparing the body before exercise can significantly impact performance, lower the risk of injuries, and enhance the overall effectiveness of the session. In a recent Instagram video, actor Tamannaah Bhatia's fitness coach, Siddhartha Singh, clarified why not all warm-ups are created equal and how selecting the appropriate type depends on the day's workout plan.
Understanding General Warm-Ups
Explaining the fundamentals, Singh stated, "There are two types of warm-ups: a general warm-up and a specific warm-up. A general warm-up aims to increase core temperature and boost blood flow throughout the body. Spending five to ten minutes on a treadmill or any cardio machine can achieve this." He elaborated that this type of warm-up prepares the body holistically, elevating the heart rate and loosening stiff muscles after prolonged periods of inactivity or sitting. It serves as a foundational step to get the body moving and ready for more intense activity.
The Role of Specific Warm-Ups
However, warming up should not end with general exercises, particularly when engaging in strength training or targeted workouts. Singh described the next phase: "Next comes the specific warm-up. For instance, if I'm focusing on chest exercises today, I need to activate the chest muscles and work on that range of motion." He demonstrated with a simpler version of the main exercise, adding, "So, I might perform a few reps of an inclined push-up. This involves the same movement pattern but is much easier, effectively warming up the specific muscle group I intend to target."
Structuring an Effective Warm-Up Routine
Combining both elements, Singh recommended a straightforward structure that many individuals overlook: "Allocate five to ten minutes for a general warm-up, followed by two to three sets of a specific warm-up, and you're prepared to begin your workout." This approach ensures the body is not only warmed up but also primed for the specific demands of the exercise session.
Expert Insights on Warm-Up Differences
Sadhna Singh, a senior fitness and lifestyle consultant at HereNow Official, provided further insights into how general and specific warm-ups affect the body differently. She explained, "General warm-ups primarily prepare the body at a systemic level. They increase heart rate, circulation, and overall body temperature, which helps loosen joints and improve basic mobility. This reduces the risk of acute injuries related to stiffness, but it does not fully prepare the muscles and movement patterns required for a specific workout."
She added, "Specific warm-ups, on the other hand, directly target the muscles, joints, and neuromuscular patterns involved in the upcoming activity. They enhance muscle readiness by activating the exact muscle groups you are about to load or stretch, improve coordination, and prime the nervous system for efficient movement. From a performance and injury prevention standpoint, specific warm-ups are far more effective because they bridge the gap between being warm and being prepared."
Tips for Limited Time and Risks of Skipping Warm-Ups
For those with constrained workout schedules, Singh advised prioritizing a short, well-structured specific warm-up over a longer general one. "A brief general warm-up of two to three minutes can be beneficial to raise body temperature, but the majority of the time should focus on movements that closely resemble the workout itself," he suggested.
Regarding the risks associated with skipping specific warm-ups before strength training or mobility-heavy workouts, Singh emphasized, "Yes, there are clear risks. Feeling warm after cardio does not mean the muscles and joints are ready for complex or loaded movements. Cardio raises body temperature but does not activate stabilizing muscles, improve joint-specific mobility, or prepare the nervous system for strength or mobility-based work."
He stressed, "Skipping specific warm-ups can increase the likelihood of muscle strains, joint irritation, and poor movement mechanics, especially during heavy lifts or deep range-of-motion exercises. Over time, this can lead to overuse injuries and performance plateaus. A specific warm-up ensures that the body is not just warm, but properly aligned and responsive for the task ahead."
Disclaimer: This article is based on information from the public domain and expert consultations. Always consult a health practitioner before starting any new fitness routine.
