Exercise Steps To A Good Warm-Up

Five Steps to a Good Warm-Up

If you've been working out for any length of time, you know the importance of a good warm-up. However, some of us plunge into an exercise program without proper warm-ups and precautions. Maybe we think we don’t have time, or skip the warm-up because we think it is not crucial or we are not feeling energetic. However, skipping the warm-up is never a good idea.

Our blood does not always circulate properly through our muscles. If you jump into an intense workout without warming up, the muscles and joints will not be ready and you will over strain. Therefore, some stretching prior to working out is essential. A good warm-up will protect you from injury and increase the efficiency and enjoyability of your workout.

 How do you get a good warm-up?

           Limber up lightly

Begin your warm-up with gentle exercises. You should break a little sweat, but don’t go over ten minutes.

 Stretch statically

Static stretching extends muscles while the body is at rest. It consists of a variety of methods that gradually elongate the muscle by holding the stretched position for thirty seconds to two minutes. It lowers the sensitivity of tension receptors (sense organs in muscles and tendons that respond to elongation), which allows the muscle to relax and stretch, making you more flexible, as well as minimizing the risk of injury during your workout.

 Be sure to stretch all of the major muscle groups, and stop after five minutes.

 Warming up specifically for your workout session.

During this phase, you want to target the parts of your body that you will be exercising during the workout.

 

For instance, if you're planning to work on your abdominals, do a few abdominal exercises. If you want to focus on your biceps, do some repetitions that will prepare you for that.

 Stretch dynamically

Dynamic stretching is set of bounces or swings that prepares your body for the movements that you will do during the workout. For example, you might run in place or do squats or leg lifts. It’s a good way to end your warm-up.

The dynamic stretching phase of your warm-up can cause injury if you don't know what you're doing. A certain amount of discomfort during stretching is normal, but as soon as you feel any abnormal pain, stop exercising.

 Consult a professional

You should always consult a qualified professional, who will work with you to create a customized routine. This will decrease the chances of injury during your warm-up and workout.

 This easy-to-follow, five step method will help you get a good warm-up for any kind of workout. It will help your body prepare for the physical challenges of exercising and prevent you from getting hurt.

 Have fun!