One of the common mistakes in any exercise routine is not warming up. Often we are too excited to jump straight into our main exercise routine without doing a good warm-up session. But it is important to warm-up our muscles before working out. It not only maximizes the benefits of working out but also helps protect you from injuries. It just takes 5-10 minutes to complete a warm-up session.
Read on to learn – Why it’s necessary to warm up before workout? What are the components of a good warm-up session? & How to perform it?
Is it necessary to warm up before workout?
Though it seems very basic, but a proper warm up session is an important part of your workout routine.
Five Benefits of Warming up Before Workout
A proper warm up:
(i) Prepares your body, muscles and mind for the main workout.
(ii) Gradually increase your breathing rate, heart rate, and body temperature, so as to not shock your body suddenly.
(iii) Helps increase muscle elasticity and lower the risk of potential injury. It also cuts down the chances of over-stretching your muscles suddenly.
(iv) Increases the range of motion of your joints and helps them reach maximum potential when working out. So, it’s also essential for maintaining your joints in good health.
(v) Improves oxygen supply and blood flow to the muscles. So, helps reduce muscle soreness, which otherwise you are likely to experience post-workout.
What Are The Components Of A Proper Warm-up?
You can include some cardio activities such as slow walking, slow jogging, cycling etc., light intensity muscle endurance activities or dynamic stretches such as shoulder circles or neck rotation in your pre-workout warm-up session. To get best results choose a varied combination of these activities.
(i) Duration of Warm-up: A proper warm-up session can last for 5-10 minutes
(ii) Intensity: A good warm-up comprises of low to moderate intensity. The warm-up session should not leave you fatigued.
(iii) Mode – Warm-up Exercises: Best warm-up exercises are those that mimic the movements of the workout you are going to perform. For example, if you want to run or jog then brisk walking can be an appropriate warm-up. If you are going to do a challenging weight lifting exercise then mimicking the movements without weight or light-weight is perfect pre-workout warmup exercise to prepare your body.
So, next time remember to perform a good warm-up session before your main workout routine.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Elite Trainer. He passed Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “For me age is just a number!”