The first one’s a warm-up – everyone knows what that is. I have heard about rolling… I have no time for stretching… Regeneration – what for?! Most of us know these four points, but are we all aware of their effects on our trainings? For me, these four points are just as important as any workout. Why? Keep reading – you’ll find out.


According to a textbook definition, a warm-up is a set of exercises done prior to the main workout. I, myself, compare warm-ups to laying down the foundations for a new home (the main workout). Without the right foundations, even the sturdiest house might collapse. There are countless benefits to a proper warm-up. The most important ones are:

  • General improvement in your workout efficiency
  • Warming of the muscles
  • Activating blood circulation and enabling blood flow to the muscles
  • Increased oxygen flow to the muscles
  • Loosening of tight muscles
  • Strengthening the nervous system and improving neuromuscular connections
  • Increased metabolism
  • Injury prevention and the possibility of detecting potential injuries before they get more serious; i.e. muscle inflammation
  • Mental preparation for the workout ahead



We’re still talking about warm-ups at this point. Rolling is a method of massaging your muscles with a roller. This technique is great for providing muscle-fascia relief. Rolling is used in both rehabilitation and sports as a way of maintaining proper stretching of soft tissues, as a way of maintaining and stimulating proper muscle functions and as pain relief. This was not always the case, but nowadays, rolling is part of an active, healthy lifestyle. What are its effects? Find out below:

Reduction of muscle pain and stiffness

Faster regeneration of damaged muscles with micro-injuries or inflammation

Increasing the range of motion of joints

An effective method for removing muscle metabolites

Improved blood circulation and better nutrient delivery



Muscle stretching exercises are a very important part of your workout, whatever it may be! Stretching should be a part of any proper warm-up routine, and it is also a great way to cool down after a workout. Stretching exercises have lots of advantages. Here’s a few:

  • Increasing muscle control, and joint flexibility and range of motion
  • Strengthens tendons and prepares them for work
  • Improves blood supply to the muscles
  • Loosens tight muscles



Regenerating after a workout is just as important as the workout itself. That means that if you forget about regenerating – it’s just as bad as skipping a workout. It’s that simple. Everyone knows that muscles “grow during regeneration”. Moreover, regeneration also helps:

  • Avoid over-training – a condition in which we experience constant tiredness, muscle pain, lack of energy, and worse overall results.
  • Reduce injury
  • Keeps your motivation high
  • Is the basis for supercompensation – improved endurance, strength, fat reduction, etc.

To summarize: if you want your workouts to be effective, you shouldn’t forget about the four points that affect them. Maybe rolling or stretching aren’t as effective as working out by themselves, but the advantages they bring are tremendous. That’s enough from me. It’s time to hit the gym.