Warming up prepares the body for exercise in what way

If you are in a hurry, you may feel tempted to skip a warm-up and jump right into your workout. This is not a good idea because you are at risk of being injured.

When preparing for any exercise, whether cardio, strength training, or a team sport, spend a few minutes easing your muscles in training mode. Doing so can help you reap many training rewards.

Benefits of warming up before a workout

Warm-up exercises can help prepare the body for more strenuous activity and make it easier to exercise. Some of the key benefits of a heater include:

  • Better flexibility can make it easier to exercise correctly.
  • Warming up can help muscles relax, which can lead to minor injuries.
  • Having better blood flow helps your muscles get the nutrition they need before starting more intense work.
  • Studies show that warmed-up muscles can help you train more effectively.
  • A more extensive range of motion can help you move your joints more completely.
  • Warm muscles can help you move more efficiently and less pain or stiffness.

Warm-up exercises

You can do a sport-specific warm-up or try the following warm-up exercises that include a wide range of movements.

Squats

  • Place your feet hip-width apart and twist your toes slightly forward or to the side. Take a short break with your knees over, but not past your toes.
  • Activate the core, keep your back straight, and slowly lower your hips until your thighs are parallel to the floor.
  • Exhale and get up again.
  • Practice 2 to 3 sets of 10 to 15 repetitions.

Planks

  • Get into a pushup position. If too demanding, you can start by making a plank on your knees. If you are more advanced, try making a plank on your forearms. Try making a high plank with your arms fully extended if you are somewhere in between.
  • Keep your palms and toes firmly planted on the floor. Keep your back straight and your core tight. Do not lower your head or back.
  • Hold for 30 seconds to 1 minute.

Side lunges

  • Stand with your feet hip-width apart.
  • Press into the right foot as you step the left foot over to the left.
  • From here, squat while you are bending your left leg and keeping your right leg straight.
  • Perform a side lunge on the other side.
  • Practice 3 to 4 sets of 15 to 20 reps.

Pushups

  • Place yourself in a high plank position, on top of a pushup, with your hands shoulder-width apart. Keep your shoulders placed over your hands. Your feet should be together behind you. Keep your abdomen activated.
  • Slowly lower your body to the floor. Do not let your upper body or back hang down. Your elbows may flare up during this movement.
  • When your chest or chin almost touches the ground, push up and straighten your arms.
  • Have 2 to 3 sets of 8 to 12 repetitions.

Jogging leg lifts

  • Jog at a slow pace.
  • Jog while lifting your knees toward your chest for at least 30 seconds. Next, jog while kicking your feet up toward your buttocks.
  • Return to jogging at a slow pace.

How long should a warm-up be?

Have at least 10 to 20 minutes warming up. The more intense your workout will be, the longer your warm-up should be.

First, focus on large muscle groups and then perform warm-ups that mimic some of the movements you want to do while exercising. For example, if you plan to run or bike, do so at a slower pace to get warmed up.

Related articles:

Example of warm-up and cool-down exercise

Running warm up exercise

References

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