6 Top Warm Up Exercises
Warm Up Exercises – 6 Top Warm There are a number of factors to consider when deciding what warm ups to do before an exercise session. Whatever exercise you’re planning to do, it’s important not to skip or cut short your warm-ups.
It’s recommended to warm up for 5 minutes before exercise. Warm-ups help to prevent injury and improve your ability to perform by getting the blood circulating. Deciding what warm-up exercises to do will partly depend on what activity you’re planning to do, and what level you are performing at.
Here are six of the best ways to warm up:
Before starting a long run, take a walk for 5 minutes first to get your body moving, blood circulating and raise your heart rate slightly. Gradually build up to a jog before starting your run.
A light jog can be a great way to start a warm-up, especially if running is a part of the exercise session you’re about to perform. You should aim to get your heart rate up in preparation for more strenuous physical activity.
Simulating the kind of actions you will be performing in your physical session – at a less intense level – is a great way to warm up. That way the muscles you will be using during your physical workout will be at the right temperature. For example, moving your arms in a circular motion is a good warm-up if you’re going to go skiing, or doing squats will suit a basketball warm-up routine.
Dynamic stretching, where you perform regular movements instead of holding a stretch in one position, can be a good way to reduce muscle tightness. Stretches such as rotating your hip while walking, or walking lunges, can loosen the muscles and increase your heart rate and body temperature. Stretching is also most beneficial when it is sports specific. It’s best to perform stretching warm-ups after non-stretching warm-ups.
As diligent as you may be about warm-ups, you can never entirely eradicate the risk of injury, which is why having an excellent health insurance plan is highly recommended. A good health insurance policy can save you thousands of dollars in treatment if you suffer a serious injury or allow you to access to subsidised physiotherapy treatment if you have chosen that option – and that can be a very useful option for anyone involved in sport or fitness activities!
These are best performed once you have stretched, but are a great way to get the heart rate up for further exercise. Increasing your heart rate, pumps more blood to your muscles, which reduces your chances of suffering an injury.
Squats are a great way to warm up the leg and lower back muscles. To perform, hold your hands out in front of you and keep your back straight. Using your abdominal muscles squat down and come back up, keeping you upper body still while squatting.
Warming up before exercise is important to get your blood circulating and prepare your muscles for exercise. This helps your muscles to repair and recover afterwards and in turn lessens your chance of suffering an injury. Try any of the warm ups listed above before embarking on a training session.