Warming up your muscles before starting any sorts of training is crucial to avoid injuries and strains.
Moreover, it helps to start your workout more effectively. Most of the injuries happen because people do not spend enough time on this activity, though it does not need more than 5-15 minutes.
The aim of the warming up is to raise your body temperature, make your “cold muscles” active, loosen your joints up. In addition, it helps to increase your heart rate and breathing. If you do the warming up routine effectively, the working areas of your body will be full blood. Blood brings the oxygen and nutrition to your muscles; hence they can work harder.
Joint and muscles injuries mainly come from that they are “cold” and with that they are less flexible. One big mistake when people start their training with stretching. You should stretch your muscles only after they are warm. If you do it too early, it may also cause strains.
But always take time to stretch your muscles after the workout. It helps to increase the flexibility of the joints and muscles. If you do it regularly, you will be able to do the full range motions easier. It is sort of preparation for the next workouts.
A simple routine:
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How to do warming up properly?
There is nothing special. Do light physical activities for at least 5-10 minutes. If you do a workout for one specific group of muscles, do some simple, not so hard exercises by using those muscles.
What sort of light physical activities should you do? It can be walking, jogging, cycling etc. Advanced trainers can do even jumping jacks. The aim is to increase your breath and pulse, and to warm up your body. Do this for 3-5 minutes.
The next is to activate your joints and muscles. Depending on the body parts I do simple movements such arm raises, circles, rotations and twisting. As you feel your joints and muscles getting more active, you can start doing some harder exercises like push-ups. I usually do these for another 5 minutes.
The types of exercises and the intensity depends on your level of fitness. If you are a beginner, you have to spend more time with warming up and do exercises which are not so hard. But do not over-do them either, as you will have no power for the “real” workout.
The last step is doing some stretching for 3-4 minutes.
Some more exercises
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That is all you have to do before starting your workout. By spending 10-15 minutes, you prepare your whole body for the training and prevent yourself from injuries. On top of that, you will be able to do more efficient training.
And finally here is a great quote I found.
[tweetthis remove_url=”true”]“If you spend too much time warming up, you’ll miss the race. If you don’t warm up at all, you may not finish the race.”[/tweetthis]
Related from the Web
Generally About Warming Up
This article on wikipedia helps you to understand why you should prepare your body before you start any sorts of trainings.
Hot Body Warm Up Routine -Stretch, shake, pump, jam, and get ready to work your body OUT!
This is an excellent video on how to warm your body up by dancing. This is a funny, but very effective method