Sometimes we just want to jump into our workouts, running at full speed and lifting as much as we possibly can. Most of us dread warming up beforehand because they seem so tedious and boring compared to the rest of the awesome workout you have planned. However, warm-ups play are crucial to your fitness performance and overall safety. They help prepare your body for aerobic exercise by increasing the amount of blood flow to your muscles and reduces your risk of injury by allowing for a greater range of motion.
Now, some of you may have already known that, but did you know that there are 2 types of warm-up exercises? Static and dynamic. Your warm-up should involve dynamic movements because you’re trying to get your cardiovascular up and pumping. Simple static movements such as stretches are not as effective because they do not warm up your muscles and can actually impair your performance. They are best done after a workout to help you cool down.
Here are some examples of dynamic movements that you can do before your next workout to activate your muscles!
1. Leg and Arm swings
Swing your legs forward and back 10 times per leg and side to side for the same amount, increasing the height of your foot each time. You can either place one hand on a wall for support or just use your core strength to keep you steady. For the arm swings, swing both arms forward and back as well as forming arm circles for a fuller range of motion.
2. Jumping Jacks
Do 30-50 jumping jacks to get your heart rate up!
3. A Light Run
If you’re going for a run, warm up with a brisk walk and then gradually move to faster walk before fully engaging in a run. This will also help you prepare your body for any sprints you want to do during your workout.
4. Butt Kicks
Run in place and try to kick your butt, one foot at a time. Do this exercise for about a minute.
5. Bodyweight squats
Stand up straight with your feet apart, only slightly farther out than your shoulders. Next bend forward while pushing your butt back as if you’re sitting it down on a chair. Your knees should not go farther than your toes and your back should be straight. Perform this exercise 15-20 times.
6. Lunge with a Twist
Start off with a regular lunge by standing up straight and then reaching one foot forward out and bending it to a 90 degree angle at the knee. Then twist your body toward the bent leg. Repeat this on the other side. Do this about 10 times for each leg.
For lifting weights, start off with lighter weights for each exercise you plan on performing and then gradually increase your weights as you go along.
We hope you enjoyed the post and make sure you do these before your next workout session. These dynamic warm-ups will enhance your performance and help you build more muscle, which will lead to better results in your overall weight-loss goals!
The GetFitNow Team