Warm up exercises can transform your workout
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Need some more inspiration at the gym or want to switch up your routine? The best warm up exercises are…
Looking for the best warm up exercises? News flash: You’re in the right place. While half-hearted stretching or school PE lessons may come to mind, there are fun, dynamic ways to actually warm up your muscles, whether you’re a pro athlete or a workout novice, important for a whole host of reasons, From preventing injury to enhancing performance.
Picture the scene, then: You have your best gym leggings on and you’re ready to break through one of your favorite gym workouts. But now your mind is completely blank that which warm up exercise to start.
That’s where this article comes in. We’ve asked the experts for their take on which warm-up exercises affect everyone, plus whether they’re really as important as everyone else believes—and you might be surprised. Keep scrolling for advice from a personal trainer Elin Ursche And jane buddingtonpersonal trainer and level 3 hatha yoga teacher, who work in both puregym,
Warm Up Exercises: Your Complete Guide
What are warm up exercises and how long should they take?
Taking it back to basics, we’ll start with a definition. Warm-up exercises are a series of pre-workout activities to prepare your body for exercise. The best part? They really only need to last for five to ten minutes for you to reap the benefits.
You can make the warm-up routine your own—that is, you can pick and choose which of the moves you prefer (there’s no one-stretch-fits-all) from the moves suggested at the bottom of this page. ). As Ursche says, “The best warm-up exercise is the one you enjoy doing, because you’re more likely to stick with it than another that you don’t like”.
He adds: “As long as you have a form of stretching in your routine to target the muscles you’re exercising, paired with a heart-boosting activity, you’ll find yourself in a solid warm-up. get it.”
Are warm ups important?
Short answer: Yes. “Warm-up is essential to reach optimum performance,” reveals Ursche. He also shares that they are very useful for preventing injury, as mentioned above, that keeps you from working out.
research since 2007 Supports this, as it states that “warming up and stretching produce the most positive results in preventing injuries.” So besides injury prevention – where else are they important?
Well, it’s great to include mobility exercises in the warm up because it “helps lubricate the joints, while low-intensity aerobic activity will elevate the heart rate,” Ursche adds.
Buddington tells us that warming up is important because it is “beneficial in increasing blood flow, ensuring that oxygen is supplied to your muscles and gradually increasing your heart rate which puts a strain on your heart.” lowers it.”
“In addition to preparing your body for aerobic or anaerobic activities, the warm-up will also help you focus, which is an essential part of getting the most out of a training session,” says Ursche.
If you need any other reason to add to the list, a 2015 review found that “a dynamic warm-up can boost strength, power and overall performance.”
What happens if I don’t warm up?
good question While both PT experts stress the importance of warm ups, we want to know: are they necessary, and what happens if you skip the warm up?
Buddington reveals that skipping a warm up can increase the stress on the cardiovascular system. a recent study found that among those who did not warm up before exercising on a treadmill, 70% had abnormal ECG readings. “This is due to insufficient oxygen supplied to the heart – essentially, their hearts were not prepared to perform at the high rates required for intense exercise.”
If they warmed up, they would prepare their bodies for intense workouts. So, what types of warm-up exercises do you do, and should they vary depending on your workout of choice? Another yes (we’ll explain the different warm up types below). As Buddington explains, “Static stretches have actually been proven to negatively affect performance and reduce muscle strength.”
However, she adds that it’s not all bad – static stretch Doing Improve flexibility, so they’re not totally worth moving around. a 2018 Study found that stretching improves blood flow, and that “this improved circulation helps muscles recover.” We like it.
What is the difference between dynamic and static warm up exercises?
A traditional approach to warming up is, of course, stretching, aka a static warm up. It literally means that you are standing still while stretching.
Dynamic stretching is a more modern approach to warm up that takes the form of dynamic stretching – an active, movement-focused warm up that may not sound exciting but it certainly is.
Need more explanation about the difference between old and new? Simply put, “dynamic stretches” are controlled movements that “safely target specific muscle groups, ligaments, and soft tissue prior to the demands of exercise or activity.” Buddington explains.
Whereas, static stretches are “usually held in one position for a period of between 15 and 45 seconds,” Urscher tells us, think calf stretches or cat cow stretches.
Incorporating static stretches is a great way to increase range of motion, as it involves “moving a joint as far as it can go and keeping it in that position for a certain amount of time.” Remember, though not for very long.
But Ursche cautions against doing static stretches extensively. Holding the stretch for anywhere between 10 and 90 seconds is recommended, because, as noted above, longer periods within a warm-up have been shown to be counterproductive.
Now that you know more about the pros and cons of working out, here are some example videos to help you start it from home or at the gym.
10 Best Warm Ups to Do Pre-Workout
Two of our experts share their top ten warm up exercises to choose from before your next workout, plus Ursarch explains Why? They are good warm up exercises.
1. Arm Circle
“This exercise helps to improve mobility and flexibility in the shoulders to help prepare the shoulder muscles and joints for physical activity.”
2. Downward Dog to Runner Lunge
“This exercise stretches and strengthens the muscles of the legs, hips, hamstrings, quadriceps and back, but it also engages the upper body, helping you mobilize the wrists and shoulders.” There are a few others in the video below that can be tried out there as well.
3. Forward Leg Swing
A great warm up exercise to warm up and stretch the hip joint and muscles. It is also good for your hamstrings. Start slowly and work your way up to a full range of motion.
4. Cat Cow Stretch
Increase your overall mobility with this stretch. Before starting your workout, breathe in and out while gently warming up your spine to prevent back pain and release tension.
5. Cross Trainer
“The cross trainer is an efficient way to warm up. The movement goes through all the major joints, and it will mobilize all the joints within a single exercise. The intensity should be easy to moderate, and the key is to push your feet up and down hard. It’s a good exercise to engage both hands and feet rather than grabbing the handles. Alternating pushing with pulling is a great exercise to fully engage your upper body.”
6. Jumping Jacks
“A great way to mobilize your legs and shoulders and prepare them for exercise, but they can also be a very efficient heart enhancer.” If you have any knee problems, it is not recommended.
7. Hamstring Mobility + Thoracic Rotation
“This exercise allows you to fully engage the legs and core. Thoracic rotation can help to open up the chest, improve breathing, and reduce stiffness and pain in surrounding joints.
It can be perfect to do before squats as it helps with depth but also activates the upper body. In the case of barbell squats, a full body warmup can make a huge difference in your performance because your core and arms will stabilize the barbell across your shoulders. ,
8, squat floor touch
“The squat will fully organize your leg and help prepare you for your leg session. Touching the floor is one way to check if you’ve gone deep enough when you squat.”
9. Overhead Stretch
“The upper stretch helps to release the stiff shoulders on your upper body, but it also targets the chest, forearms, or triceps somewhat.”
Start by placing your fingers above your head. Then, turn your palms upward as you push your arms back and up. Pause for 5-10 seconds, then relax and repeat. easy.
10. March on the spot
“This exercise is good for mobility, stamina, and coordination. It’s an efficient cardiovascular booster as well as helps you improve your balance.”
Happy Warm Up – Next Stop? Time to smash the gym workout of your choice.