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Warm up before exercise; Why and how?

Study guide

Warming up is one of the most important things you can do before exercising. Sometimes you may be tempted to skip this step due to lack of time or any other justification and go straight to the gym. Warming up before exercise increases the risk of injury and puts more strain on your muscles. In this article, we will talk about the benefits of warming up before exercise and introducing some examples of stretching exercises to warm up the body.

Benefits of warming up before exercise

When preparing for any type of workout, from cardio to strength training or group workouts, it is important to take a few minutes to warm up and get your body ready. Pre-workout stretching exercises prepare your body for strenuous activity and make it easier for you to exercise.

Some of the most important benefits of warming up are:

  • Reducing muscle tension and pain: Warm muscles help you move more easily and with less pain or stiffness;
  • Increase flexibility: More flexibility makes it easier to do the movements and makes you do the movements correctly;
  • Dilation of blood vessels: This increases blood flow and causes less pressure on the heart during exercise;
  • Increase in overall body temperature: Increasing body temperature improves muscle tension. Increasing muscle tension can increase speed and strength;
  • Increased blood flow and oxygen: Increased blood flow helps your muscles get the nutrition they need before you start exercising;
  • Better range of motion: Having more range of motion allows your large joints (such as your shoulders and knees) to reach their maximum range of motion;
  • Reduce the risk of injury: Warming the muscles helps to relax them. Muscle relaxation also reduces the risk of exercise-related injuries;
  • Improved athletic performance: Research shows that warming up helps you exercise more effectively and improve your performance;
  • Increased muscle temperature: Warm muscles contract both more strongly and relax faster, reducing the likelihood of over-stretching and injury.

Dynamic warm-up and static stretching movements

You may have heard about dynamic warm-ups and static stretching, and ask yourself what the difference is between the two and when we should do them.

1. Dynamic heating

Dynamic warm-up is done at the beginning of your workout. That is, it prepares your body to work harder. Dynamic warm-up helps build strength, mobility and coordination. All of these contribute to improving your athletic performance; For example, you can do stretching exercises such as lunges, squats, or light movements such as cycling or running.

2. Static stretching movements

Static stretching movements are more effective at the end of the exercise. These movements include stretching that is done for a while to help relax your muscles and connective tissue. These movements are different from those related to dynamic warm-ups; Because during these movements you keep your body steady. Static stretching helps increase your range of motion and flexibility. Some examples of static tensile motion:

  • Hip flexion stretch;
  • Triceps stretch;
  • Sleeping hamstring stretch.

A variety of stretching exercises before exercise

By doing the following exercises, you can warm up your body before exercising.

1. Squat

Scott is a multi-purpose sport that targets many muscles in the lower torso, including the quadriceps, hamstrings, and buttocks. You can make the first few squats easier by going down halfway. Then slowly increase the difficulty of the exercise. Once you have warmed up, you can increase the intensity by holding the weight while doing the squat.

How to do Scott:

  1. Stand with your feet hip-width apart;
  2. Keep your back straight and gently lower your hips so that your thighs are parallel to the ground;
  3. Pause for a moment, moving your toes slightly upwards;
  4. Exhale and get up;
  5. Do this exercise in 1 to 3 sets with 12 to 15 repetitions.

2. Plank

Warm up with Planck

Plank is one of the great exercises to warm up. This exercise improves balance and posture. After warming up, you can challenge yourself with changes such as forearm plank and lateral plank.

How to do Planck:

  1. Lie on your stomach;
  2. Hold your palms and toes firmly on the ground;
  3. Keep your back straight;
  4. Do not allow your head or back to bend down;
  5. Hold this position for 30 seconds to 1 minute.

3. Side lunge

Warm up the body with the lounge to the sides

This exercise works on your lower body and strengthens your legs, buttocks and thighs. After warming up, you can increase the intensity by doing a set using dumbbells.

How to do lounge to the parties:

  1. Stand with your feet hip-width apart;
  2. Bend the left leg to the left;
  3. Keep your right foot straight and lower your right foot;
  4. You should keep your head and chest straight throughout the workout;
  5. Do this exercise 1 to 3 sets with 8 to 15 repetitions;
  6. After the exercise, do it in the opposite direction (ie bend the right leg and lower the weight on the left leg).

4. Swimming (Pushups)

Warm up by swimming

This exercise works the upper body and gluteus muscles.

How to swim:

  1. Lie on your stomach in a plank-like position;
  2. Spread your arms shoulder-width apart. The palms and toes should be on the ground;
  3. Your back should be completely flat;
  4. Bend your arms and lower your body slowly toward the ground;
  5. When your chest or chin is close to the ground, straighten your arms and move up;
  6. Do this exercise 1 to 3 sets with 8 to 12 repetitions.

5. Warming the three arms

Warming up the body with head muscle movements

This exercise includes several movements that can help relax and warm your triceps.

How to do this move:

  1. Open your arms and keep them parallel to the ground. The palms of the hands should be facing down;
  2. Keep your arms straight and rotate your arms clockwise;
  3. After 20 to 30 seconds, change direction and rotate your hands counterclockwise;
  4. After 20 to 30 seconds, rotate the palms forward and pull the arms back and forth;
  5. Do this exercise for 1 to 3 sets of these movements.

6. Lifting a leg or leg lift

This movement helps your heart pump and improves blood circulation throughout the body. Depending on the space you have, you can run back and forth in your place. You can reduce the intensity of this exercise by walking.

How to do this move:

  1. Run at a slow speed;
  2. After about 1 minute, run for at least 30 seconds while lifting your knees toward your chest.
  3. Return to the first position with a slow run.

What should be the warm-up time?

The warm-up time depends on the intensity of your exercise. The more intense your workout, the more you need to warm up. The American Heart Association recommends warming up for 5 to 10 minutes, depending on the intensity of your exercise.

And the last word…

Although warming up before exercise is often overlooked, these exercises are an important part of any exercise routine. The body needs some kind of activity to warm up the muscles before starting the workout. Warming up increases flexibility and athletic performance and reduces the risk of injury.

Are you into sports? Do you care about warming up before exercise? Share your thoughts or experiences about warming up before exercise with us and our dear audience.

Warning! This article is for educational purposes only and you should consult your doctor or specialist to use it. more information




Warm up before exercise; Why and how?


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