All about How to warm up before exercise!! – When you don’t have time you may feel that it is okay to skip warm up and jump right to the exercise. But this leads to more muscle strain and also this increases the risk of injury. Whenever you are preparing yourself for any type of exercise it is very important for you to ease your muscles for the exercise. But warming up also includes some important steps which you should follow to warm up before starting your workout session. Thus it is important for you to know how to warm up before exercise. There are many benefits of warming up before exercising. So, The Code Fitness Premium Gym – the best premium gym in Ludhiana, Punjab, is covering some of the most important benefits of warm up exercises and some of the warm up exercises in this article.
What are the benefits of warming up?
Warm up exercises makes your body ready for exercise and thus makes it easy for you to do your work out. Some of the benefits are here:
- Warm up exercises increases the flexibility of the body.
- Your body needs a good blood flow and warm up exercises increases the blood flow before you do any intense exercise.
- Warming up causes relaxation of muscles and thus it is easier for you to move muscles.
How to warm up before exercise
Here are some of the warm up exercises which can help you to start your workout with full energy. Start doing these warm up exercises slowly to prepare your muscles for the exrcises.
- Squats
- Arm circles
- Jump rope
- Planks
- Jogging leg lifts
Squats
Squats have many benefits. Squats target many muscles in lower body. If you are a beginner and you do not have the habit of doing squats, the one thing you can do is start going down half way. So after that you can slowly increases the difficulty by gradually doing full squats I last few repetitions.
To do squat:
- Stand while keeping your feet hip-width apart.
- Keep back straight.
- Engage your core and slowly lower your hip until your thighs are parallel to the floor.
- Pause briefly. Exhale and stand back.
- Do 1 to 3 sets of 12 to 15 reps.
Arm circles
Arm circles is a very good warm up for arms and shoulders. It is a very good way to loosen up tension in shoulders.
To do arm circles:
- Stand while keeping your feet shoulder width apart and arms by your side.
- Slowly start swinging your arms in forward circular motion.
- Continue circular motion. Do eight repetitions. Then, circle the arms in the opposite direction.
Jump rope
This is one of the best answer to the question that How to warm up before exercise. Rope jumping is the best and quickest way to increase your heart rate and to warm up. This is a very good warm up exercises for both shoulders and arms.
To jump rope:
Grab you jumping rope and jump for 2 minutes.
Planks
Planks is very good warmup. It helps in building core and back strength. It also helps in improving your posture and balance.
To do plank:
- Get yourself into a push up position. If you are not a beginner ypu can start doing plank on your forearms.
- Keep your palms and toes firmly on the ground. Keep your back straight and core muscle tight. Don’t let your head and back sag downwards.
- Hold your planks for 30 seconds
- If you are a beginner you can do the plank on your knees.
Jogging leg lifts
Jogging leg lifts is a very good way to improve your blood flow circulation in whole of the body. Jog in the space you have and can run back and forth according to the space you have to jog. This is how to warm up before exercise.
To do jogging leg lifts:
- Start jogging at a slow pace.
- Now jog while lifting knees up towards your chest. Or jog while kicking your feet upward towards buttocks.
- Return to jogging again in slow pace.
SO this is how to warm up before exercise. Try to warm up at least for 15 minutes before doing any exercise. Thus you can see that warm up should be very important part of your exercise routine as your muscles needs to be warm up before doing any intense exercise.
