7 Quick Ways to Warm-up Before a Workout

A good warm-up is intended to prepare a person physiologically and psychologically to indulge in intense physical activity. As much as it is important to exercise regularly it is also important to prepare one’s body muscles before every workout. This preparation helps to raise the body temperature gradually thereby allowing the brain to signal to all the muscles to gear up for the activity. As you read this article, you will know the various kinds of activities that you can choose from, as part of your warm-up session:warr

  1. Pull.Stretch.Repeat.: This is the simplest form of warm-up and it is the first step towards telling your body that it needs to prepare itself for an intense workout session. It is a very simple activity and should be done for 3-5 minutes.
  2. Jump Rope: Grab that skipping rope from your shelf and just allow your body 2-3 minutes of this amazing warm-up. This option in particular is a brilliant one as it involves almost every muscle in your body.
  3. Jumping Jacks: As you jump, move your hands and legs inwards and outwards alternatively to work on your arm and leg muscles. Make sure your shoulder blades are pulled back when you do this and focus on the movement for 2-3 minutes.
  4. Push-ups: Push-ups can be quite tricky in the beginning and can cause muscle pulls if not done right. If you are an amateur, start with 5 push-ups a day and work yourself up every week based on your fitness level.
  5. Left,right,left: Marching on the spot for 3 minutes allows the muscles to loosen up and become flexible. Always ensure that your fists are in position and held loose when you march.
  6. Knee Lifts: Aim for 30 knee lifts in 30 seconds. To do knee lifts, all you have to do is stand up and bring the alternate knees up to touch the opposite hand. Remember to keep a slight bend in the supporting leg.
  7. Shoulder rolls: Roll your shoulders forward 5 times and backward 5 times and repeat this set 10 times. Let your arms hang loose by your sides and march on the spot while you perform this.

Choose activities that suit you from the list above and ensure you dedicate at least 15 minutes for a good warm-up session before every workout.

 

Reference:

https://www.nerdfitness.com/blog/2012/01/09/warm-up/

http://www.nhs.uk/Livewell/fitness/Pages/how-to-warm-up.aspx