Here’s something to think about in your next workout: When your effort goes up, your thinking goes down.
That’s not a flaw, it’s how your nervous system works. As intensity increases, your brain stops analyzing details and switches into keep-going mode. Breathing matters. Rhythm matters. But fine-tuning technique? That ship has sailed.
Which is exactly why what you do before cardio matters so much.
In HIYO-style interval workouts, we always start with a prep move. Not just to warm-up but to teach the body how it’s about to move before speed and effort take over.
What a Prep Move Really Does
A good prep move quietly sets the stage. It:
- Establishes joint positioning
- Introduces rhythm and coordination
- Builds awareness of where movement should come from
So when intensity increases, your body already knows the pattern.
Think of it like laying tracks before a train starts moving fast. Once cardio begins, there’s no mental space left to fix form or rethink mechanics. The movement needs to feel familiar before fatigue arrives.
Why This Matters for Safety (and Results)
When your body is prepared:
- Movement stays controlled even under effort
- Energy isn’t wasted compensating or bracing
- Fatigue shows up as effort, not breakdown
That’s the difference between finishing a workout feeling energized… or feeling beaten up.
The water makes prep moves especially effective. Resistance slows everything down just enough for you to feel what’s happening. You can sense alignment, timing, and flow, then carry that feeling into faster, harder work.
By the time your heart rate climbs, your body already knows what to do.
A Simple Example: Ankle and Hip Prep
📹 [Watch the video]
This prep move combines ankle movement (pointing and flexing) with hip flexion and extension.
Notice how reaching the hands away from the foot naturally guides the hip and ankle into a deeper, more controlled movement. This primes the joints for higher-intensity movements like running patterns, tucks, and jumps.
And it matters far beyond the workout.
These same ankle–hip patterns show up when you:
- Push off to walk faster
- Step up onto a curb
- Change direction
- Catch yourself if you lose balance
When those joints move well together, your body reacts more smoothly and with less strain.
When Life Speeds Up
Practicing prep moves before cardio doesn’t just make workouts feel better. It trains your body to respond with confidence when life speeds up.
So effort shows up as strength, rather than hesitation or stiffness.
Ready to try this for yourself? Explore Wavemakers this month — easy-going, results-focused sessions that will change the way you move for good.
