Whether you opt for a good aerobics class or simply a 4 km run, warm ups are equally important. We have all heard about warm ups but little do we know about their importance and why we do them.
Today we will be covering everything regarding warm ups, ranging from why warm ups are crucial, what are the benefits, how to do a proper warm up pre workout and most significantly, what not to do!
While warm ups are considered imperative pre workout, similar importance is given to pre workout snacks too. Add Marine Muscle Supplements in your pre and post workout foods and witness the energy difference.
What are Warm Ups?
A warm up refers to physically and mentally preparing your body about the upcoming tough workout. A warm up can range from 10-15 minutes and it is mostly based on stretching exercises and cardio. Its purpose is to increase the heart rate, loosen the ligaments and muscles and put the mind in the right track.
Benefits of Warming Up
Warm ups have various benefits ranging from:
- An increased heart rate which allows the a better blood circulation across the body to all the muscles.
- Heating up the body which allows the muscles to get prepared well in time for the next tough exercises.
- Aids in avoiding muscle damage due to shocking exercise movements without warm up.
- Helps burn more calories.
- Mentally prepares a person.
- Jump starts the energy system.
With so many benefits, why would one not indulge in a warm up? Moreover, do you know how to practice an ideal warm up? Take a look below to find out what to do and what not to when warm ups are in question.
Warm up the Right Way!
There is no standard style of warm up, however, there are a few underlining aspects which are common. One of the most common factors is, lower body warm up. Our legs, hips and lower abdomen need more warm up in comparison to our upper body, such as the arms.
A warm up should be a blend of small varying movements which allow the whole body to work together. As the warm up progresses, the small movements can turn into bigger movements.
Here is a warm up written out for you so that you can rock it at the gym or home without trouble.
- Traditional Jumps (20 seconds)
Traditional jumps are simple jumps which allow the whole body to move simultaneously.
- Jog (30 seconds)
Simply jog around the house, on the treadmill or jog in one place.
- High Knee Pulls (20 seconds)
High knees allow your lower body to warm up. Simply stand straight and pull your knees up in a 90 degree position. The higher the knee, the better the warm up. Repeat for each side and move to the other knee.
- Dynamic Stretching (30 seconds)
Stretching allows the tendons and the joints to warm up as the muscles loosen up and contract. Do different stretching exercises which involve a range of motion. For instance, touching your toes while jumping up and down, pretending to touch the ceiling in a jumping motion, stretching sideways, kicking legs forward, etc.
- Conventional Squats (15 seconds)
Squats allow the lower body to warm up. Stand straight with legs shoulder width apart and bend your knees by helping your hips to lower down at knee level. (back should be kept straight while knees should not face inwards).
- Boxer Shuffles (20 seconds)
Boxer shuffles are small jumpy movements side to side which again help the core warm up and losing weight for men.
This should suffice as a good warm up as long as you take care of the timing. The idea is to sweat by the end of the warm up and the heart rate should be racing. No one is immune to exercises so do not fret if you cannot complete the whole warm up easily. Take your time, you will get better with practice.
Let’s move onto the next aspect of warm-ups which is actually much more crucial. What not to do! Take a look below and learn about the common warm up mistakes people make.