When you first get to the gym, you’re probably ready to get started right away. There are too many people who skip the warm-ups before exercising for one reason or another. Maybe they’re lagging behind and need to do a quick workout before it’s too late. Or they find the warming boring and useless. However, skipping warm-ups can hurt you in the long run.
While you may be in a hurry or find it boring, you should incorporate some warm-ups before exercising. Warming up before a workout has many benefits, from an increased performance to a reduced risk of injury. While it may seem like an inconvenience, warming up before exercising has many impacts on your workout.
If you are a fitness beginner you are creating one routine, you should always incorporate warm-ups into your plan. You will quickly learn the benefit they have for your workout. While it may seem insignificant, warm-ups before exercising can have significant effects on your progress. Fitness Nation recognize the great impact it can have on your physical journey. In most cases, it can help you achieve your goals more quickly and safely than you could without them.
Advantages of heating
We understand that warming up is not the most exciting thing to exercise. However, it is one of the most vital parts. There are many things that can go wrong if you do not do daily warm-ups before exercising.
Some of the best benefits of heating are:
- Reduces the risk of injury: It could be said that the most important advantage of warming up is the reduced risk of injury. Finished 30% of sports injuries are skeletal muscles. Nothing keeps you from achieving your goals like an injury. However, these injuries can be avoided by stretching and warming up before a workout. It will improve muscle elasticity and allow for efficient cooling.
- Increases body temperature: As the term suggests, these pre-workout exercises warm up the body, especially the muscle temperature. As this temperature increases, the blood moves better to the muscles, allowing them to contract and relax more easily. It also gives you the opportunity to prepare for an intense activity.
- Improves flexibility: Stretching is an excellent warm-up. Improves blood flow to muscles. Not only does it improve your flexibility in the short term, but constant stretching improves you in the long run. Improved flexibility (both short-term and long-term) can drastically reduce the risk of injury.
- Increase performance: When you warm up, you will mentally prepare for the task you are performing. It is much easier to give up or make little effort if your mind is not ready. Combine this mental preparation with the physical benefits of warming up and you will probably see an increase in your performance. Studies they have even shown that warming up can improve your overall performance.
Examples of warm-up exercises
Fortunately, there are a lot of warm-ups that are easy to do and still provide you with many benefits. Dynamic stretching it’s a great way to warm up the body and improve elasticity. However, there are many warm-ups you can do to prepare for daily exercise, some of which include:
1.) Body squats
Squatting positions are one of the best workouts you can do. Although they focus primarily on the glutes and hamstrings, they are multi-joint exercises that activate several muscle groups at once. No matter what muscle groups you are targeting, you can always warm up with squat positions.
To do these occupations:
- Stand with your feet spread shoulder-width apart, with your toes facing out.
- Slowly lower your hips, bending your knees and hips at the same time.
- Drop until your thighs are parallel to the floor, keeping your core engaged and your back straight.
- Pause for a moment with your knees bent. The knees (or chest) should not extend beyond the tip of the toes.
- Put yourself back on, expiring.
- Repeat for 1-3 sets of 12-15 reps.
2.) Hip Stretch with Twist
The goal of dynamic stretching is to involve multiple muscle groups at once. These stretches will improve blood and oxygen circulation throughout the body. This is the goal with stretching the hip with a twist.
To do this stretch:
- Move to a lunge position with your left leg forward and your right leg behind you. Place your right hand on the floor to the inside of your leg.
- Then turn your body to the left and reach your left arm up.
- Press and hold for a couple of seconds and release.
- Repeat on the opposite side.
- Do this for 4-6 repetitions per band.
3.) Lungs laterals
If you’re about to do some leg exercise or a little cardio, side lunges can help you warm up your legs. This exercise catches the lower body, strengthening the legs, buttocks and hips. If you can’t go all the way down, stop halfway and hold it down until you can complete a full lunge.
To do this stretch:
- Stand with your feet hip-width apart. Keep your fingers pointed forward or slightly away.
- Exit on the left with your left foot.
- Then slowly bend to the left side, lowering your hip as you bend your knee. Keep your right leg straight and extended.
- Pause with your left knee over (but not past) your toes.
- Lift your hip back and return your left foot to the starting position.
- Repeat on the opposite side.
- Complete 1-3 for 8-15 reps.
4.) Circles of arms
Many workouts involve the arms. Whether you are lifting or pushing, you need your arms. Arm circles are an excellent warm-up to loosen the muscles and tissues of the shoulders and arms and at the same time move the joints.
To make circles of arms:
- Stand with your feet spread shoulder-width apart, keeping your arms at your sides.
- Then slowly turn your arms forward in a circular motion. The more you turn your arms, the looser your shoulders will feel.
- Continue doing this for 15-20 seconds.
- Then repeat in the opposite direction.
5.) Stationary bicycle
While a stationary bike counts as cardio, many athletes use these bikes to warm up before their workout. You can always finish the warm-up with a 5-10 minute session on a stationary bike. Not only will it stimulate blood flow to the muscles throughout the body, but it will also improve flexibility and increase body temperature. Even a short bike session will be enough to warm up cold, tense muscles to prepare you for your workout.
Join Fitness Nation
One of the largest mistakes many fitness beginners who do when they start their physical journeys do not warm up before a workout. While it may seem boring and useless, there are many reasons to warm up before exercising. Not only does it reduce the risk of injury, but it also improves flexibility and increases blood and oxygen circulation. In general, these warm-ups improve overall performance.
If you’re ready to start your own physical journey but don’t yet have a gym to call home, join Fitness Nation today. We have all the weights and equipment you need to achieve your physical goals.