Warm-Up Exercises: Reasons To Warm-Up Before Exercising or Heavy Workout
If you're short on time or just want to start a workout, it could be tempting to skip warm-up exercises. However, warming up before a workout, especially before strenuous exercise, has tremendous physiological and psychological benefits.
Here is what you need to know to get the most out of your warm-up.
Why do You Need to Warm-Up before Exercise?
When you go to the gym, your body is not ready to exercise. Walking straight to the squat rack from your office and you can be assured of the following:
- Stiff hips that refuse to descend even slightly parallel.
- Poor coordination.
- Lack of muscle tension.
- Weights will feel absolutely heavy.
But when you do dynamic stretching or warm-up exercises properly, you will:
- Unlock mobility
- Develop body control
- Provoke stronger muscular contractions
What Are the Benefits of Warm Up Exercises or Dynamic Stretching?
Warm-up exercises or dynamic stretching can help prepare your body for more strenuous activities and make training easier. Some of the main benefits of a warm-up are:
- Increased Flexibility: Being more flexible can make it easier to move and workout properly.
- Reduced Risk of Injury: Warming up the muscles can help you relax which in turn reduces the risk of injuries.
- Increased Blood Flow and Oxygen: Increased blood flow helps your muscles get the nourishment they need before starting a more intense workout.
- Improved Performance: Studies indicate that warming up your muscles can help you exercise more effectively.
- Increased Range of Motion: A greater range of motion can help move your joints more fully.
- Decreased Muscular Tension and Pain: Warm and relaxed muscles can help you move more easily with less pain or stiffness.
- Mentally Better Prepared: Research shows that warming up is also a good time to mentally prepare for an event by clearing your mind, increasing concentration, and reviewing skills and strategy. Positive imagery gets you to relax and increase your focus on the competition.
Essential Tips for a Proper Warm-up before Exercising
Here are some general guidelines for a great warm-up routine that will suit your needs:
- Tailor Activities To Your Main Workout: If you are preparing for brisk walking, a warm-up may involve slower walking. For a more intense activity like running, jogging will be appropriate. The point is to gradually increase your intensity from rest levels to the intensity of the next stage.
- Avoid Static Stretching: Static stretches are those in which you stand in one position. Instead, do dynamic stretching, which involves continuous movement through a range of motion.
- Focus: A lot of sports psychology research shows that mental imagery - which depicts how you will succeed on the field or court - can considerably improve performance.
How Long Should You Warm-Up Before A Workout?
The American Heart Association commends 5 - 10 minutes warming up , depending on the intensity of your exercise activity. Many competitive athletes preparing for an intense workout, such as a cycling race, spend about 30 - 60 minutes warming up.
10 Dynamic Stretching or Warm-up Exercises for Youth Athletes’
These 10 simple exercises work as a dynamic warm-up for anyone. Perform each exercise for 20 - 30 seconds. Repeat if necessary.
- Jumping Jacks
- Walking Knee Hugs
- Arm Circles
- Side Shuffles
- Backpedaling
- Squats
- Lunges
- Leg Swings
- Inchworms
- Karaoke
Warm-up Exercises or Dynamic Stretching Takeaway
Although often overlooked, warm-up exercises are an essential part of any exercise routine. Your body needs some activity to warm-up your muscles before you start exercising.
A warm-up can help increase your flexibility and athletic performance and reduce the risk of injury.
If you are new to fitness or have an illness or health problem, talk to your doctor before starting a new exercise program.
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