How-to: Warm up before a workout!


Today we will be covering 4 ways to warm up before a workout. Whether you’re running, weight lifting, or getting in a quick HIIT, the importance of warming up the body to prepare it for the load is imperative. Warming up not only gets the blood going but it may also prevents injuries.



Dynamic Stretching: Our certified personal trainer loves to get her clients started with a dynamic stretch. What’s the difference you may ask? well unlike a static stretch like we are used to performing (static stretch: holding a stretch in place for a few seconds), dynamic stretching is performed as an active movement. It gets the blood going, it extends the muscle, it improves stability, and it raises the heart beat. Try these 2 simple technique next time you workout legs.

  • Single leg windmill. Start with feet shoulder width apart and slowly reach down with both hands while you kick your right leg up. Take a step forward When come back to standing position. Complete this 12x.

  • Walking Lunge and twist. Walking lunges are a great way to get the hips and legs activated. Giving yourself enough space to sink in right in the middle, take a step forward and complete a lunge. while holding the lunge, twist the torso towards the leg that’s in front. Bring the body back up before you step forward and bring both legs together and complete on the other side. Repeat this movement 24x.



Foam Rolling: One easy way to get the muscles nice and ready for performance is to roll it out. Myofascial release may help get rid of knots, warm up the muscle, and increase flexibility. The technique focuses on pain believed to arise from myofascial tissues — the tough membranes that wrap, connect and support your muscles.

Try this next movement for tight calves:











PEMF Therapy: Pulse electro-magnetic field pad or “pemf” for short is an energetic modality that rebalances the body while simultaneously increasing blood flow. 15-30 minute session before a workout may boost circulation, increase nitric oxide, and relax the muscles while warming them up at the same time.








Infrared Sauna: Float Norfolk’s secret weapon is their near infrared sauna. According to Dr. James DiNicolantonio, author of two of my favorite books, The mineral Fix and The Salt Fix (available on amazon) 2-3 sauna sessions a week may help acclimate the body and boost exercise endurance. Not only does it warm up the body (literally) but it may also promote anti aging, cellular rejuvenation, and help with pain management. Infrared Sauna is available in our Elite Membership plan!


It is important to incorporate a pre workout (without the stimulants) to ensure proper body warm up before exercising and avoid injuries. Please consult with a Dr. before starting a new exercise routine. The information provided is general information and should not be used a way of treatment. Please reach out to us if you have any questions!


More about the author: May Savvin is a Certified personal trainer at Fitness Norfolk. May has completed over 1,000 training sessions and considers training as the best part of her day. Mother of two and military wife, May knows the importance of finding time for yourself even if it’s 30 minutes a day! May started her “how-to” blogging inspired by one of her favorite movies ( How to lose a guy in 10 days lol) to share with you the importance of proper diet and exercise! Each week we will cover topics in a “how to” way. Contact us for a free consultation with May!