Warm-ups are light physical activities usually carried out before a workout, sporting event, or dance routine. Warm-up routines could include anything from light stretching to mini-games and even slow repetitions of the actual exercise.
We have all been told that failing to warm up before a workout can increase your risk of injury, but there are many other advantages of warming up before you exercise.
Let’s take a look at a few of these benefits, answer some of your most pressing questions about warm-ups, and give you a list of six top warm-ups to do before your main workout.
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Why You Should Warm-up Before You Exercise
- It improves performance. Warm-ups increase blood flow to the muscles, thereby improving oxygen and neutron delivery. They also increase your body temperature which helps muscles function more optimally.
- Reduces your risk of injury. Warming up before a major exercise reduces your risk of injury. They do this by preparing the body for a sudden burst of activity, reducing the risk of strains, sprains, and tears.
- Helps you get in the zone. Warming up improves focus and mental clarity. It also increases nerve firing speeds and reaction time.
- Increases flexibility. Warm-up exercises improve flexibility by promoting joint lubrication and muscle elasticity.
- Shorten recovery time. Warming up before you exercise also affects your cool-down time positively. This improves recovery speed and shortens the recovery time between workouts.
- Gradually increase the demand on your body. Another great way that warm-ups prevent injury is by gradually increasing the metabolic and physical demand on your body. This includes slowly raising your temperature, and heart rate, including the physical strain on your muscles and joints.
Six Warm-Up Exercises You Should Try Before a Workout
Exercise might be a daunting task sometimes, but there’s no reason why you can’t loosen up with these six effective warm-up routines.
For an effective warm-up, consider using a foam roller to loosen tight muscles and resistance bands to activate and stretch your muscles.
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1. Step Jacks – 2 sets, 30 secs
This is a great way to start your warm-up for your workout routine. Using a lightweight aerobic step platform can provide stability and enhance the effectiveness of your routine.
- Start in a standing position with your feet together and your arms by your side.
- Take a wide step to your left while kicking out your feet slightly more than shoulder-width apart and bring your arms out by your sides so they end up over your head.
- Return to the starting position.
- Repeat the first motion but this time, take a step to your right and bring your arms together over your head before returning to the starting stance with your feet together and your arms by your side.
- Repeat this exercise for two sets of 30 seconds each.
2. Wide Toe Touch – 2 sets, 30 secs
This exercise is bound to get your blood pumping and your muscles fired up.
- Start standing position with your arms pointing straight out to both sides and your feet placed about shoulder-width apart.
- Spread your legs apart to the side as far as you comfortably can while keeping your arms straight out the sides.
- Without bringing your feet together or bending your elbows, alternate between touching your right arm to your left foot and your left arm to your right foot.
- Repeat this exercise for two sets of 30 seconds each.
Consider holding a resistance band or a light dumbbell to add resistance and engage your core and upper body muscles further.
3. Butt Kick + In and Out Arms – 2 sets, 30 secs
This compound exercise might take a little bit of practice, but it’s super fun once you get the hang of it.
- Start in the standing position with your feet slightly more than shoulder-width apart.
- Alternate between flexing your knee backward onto the heel of your foot almost hits your buttocks while crossing your arms out in front of you.
- Repeat this exercise for two sets of 30 seconds each.
Incorporating wrist weights can elevate the resistance and engagement of your upper body muscles for a more comprehensive workout.
4. Squat + Arms Circles – 2 sets, 30 secs
This is a twist on the standard squat which helps recruit your arm muscles too.
- Start in a standing position with your feet shoulder-width apart.
- Keep your back straight and lower your body by bending your knees until your thighs are parallel to the ground while pushing your hips back.
- Return slowly to the starting position and swing your arms in a wide circle while you do this.
- Repeat this exercise for two sets of 30 seconds each.
5. Hip Circles – 30 seconds
This routine requires a bit of flexibility, but trust me it gets easier with practice. To increase the challenge of hip circle exercises, incorporating ankle weights can amplify resistance.
- Start in a standing position with your feet slightly more than shoulder with part
- Make a large circle with each hip by making a large stepping motion out and over to each side.
- Repeat this exercise for 30 seconds.
6. Neck Circles – 30 seconds
The last on our list of warm-ups but not the least.
- Start in a standing position with your feet slightly more than shoulder with part
- Make a large circle with your neck by slowly dropping your chin towards your chest then rotate your head in a circular motion, bringing your ear towards your shoulder and back around.
- Repeat the circular motion in the opposite direction.
- Repeat this exercise for 30 seconds.
For a video walkthrough of what the workout should look like, please check out this video by MadFit.
Frequently Asked Questions
1. How long should you warm up before an exercise?
Warming up for about 5-15 minutes before a workout is generally enough.
2. How can you prevent injury during the warm-up?
Remember that warming up is about light physical activity, so don’t overexert yourself. Start light and then gradually move on to more intensive routines before finally returning to lighter exercises. Do not hold stretches longer than 10-15 seconds.
3. Can you lose weight while performing warm-ups?
Technically, yes. However, warm-ups are less strenuous than the main workout and generally burn fewer calories too.
4. What type of warm-ups are the best?
This depends on the physical activity you want to carry out. Light stretches and low-intensity exercises are OK for athletics and most workouts. During strength training, you can consider doing a few repetitions with light weights.
Key Takeaways to Maximize Your Warm-up Routine
Warm-ups are often overlooked but an essential part of any safe workout routine. They prevent injury, increase your performance, and help you get in the zone before you exercise.
Remember to keep things light and save your energy for the main workout. Gentle stretching, some slow repetitions, and a few lightweight reps are more than enough to safely get your body ready to go.
