Warm-up is training for physical activity or success by gently exercising or training before performance or exercise. Before stressing the muscles, athletes, dancers, actors and others usually prefer warming up. A warm-up typically allows a progressive increase in physical activity intensity, joint mobility exercise and extension, accompanied by activity.
For example, athletes will slowly jog to warm their muscles and increase their heart rate before playing or indulging into an intensive sport. The exercise must be performed after warm-ups so that the muscles are activated. Although the dangers and benefits of mixing stretching and warming are controversial, athletes are commonly assumed to be mentally and physically prepared for warming up.
Also read: Go Gym-Free: Here Are Other Ways To Exercise
Let us have a broader look at these warm exercises and how it affects the body in different ways.
Warm-up before training
The key focus of your training is warming your heart, lungs and muscles for a tougher phase. The breath can cool efficiently by stimulating the heat dissipation system in the body and avoid overheating at an early stage, which is extremely significant throughout a challenging aerobic exercise, such as running or cycling. Here is a list of must-do warm-up exercises
- Increase in body temperature and blood flow:
The blood temperature increases as muscle moves. With the elevated blood temperature, oxygen binding to the haemoglobin weakens so that the working muscles have more oxygen, which can enhance their endurance.
- Dilate the blood vessels:
Improvement in blood circulation and decreased heart risk.
- Hormonal changes occur:
The body increases its development of the numerous hormones that regulate the generation of power, particularly cortisol and epinephrine. This hormonal balance provides more fatty acids and carbohydrates for energy generation during a warm-up.
- Muscular temperatures rise:
Heated muscles contract more strongly and relax faster, decreasing the likelihood of muscle expansion and injury. The entire body temperature also increases, which increases the flexibility of your muscles and enhances your speed and power.
Squats is a flexible exercise targeting many of the lower body muscles, particularly quads, hamstrings and glutes.
How to do squats:
- Begin by standing in a straight position with your legs being hip-width apart.
- Keep the chest up, engage your abdominal, and come into a half-sitting position, concentrating the entire weight on your heels.
- Stop when you are halfway. If you feel the burn in your In thighs and glutes, you are doing it right.
- Exhale and push back up. Continue the same process.
- Start with lying on the floor on your chest, facing the floor. Now lift your body in a straight line concentrating your entire weight on your toes and your palms.
- Keep your knees and elbows off the ground, keeping the entire weight on your palms and toes.
- Look in the forward direction and try to maintain your balance.
- You should also try to engage your core while doing a plank. Squeeze the abdominal muscles into the spinal cord. Hold the torso and body straight and stiff, with no slipping or twisting.
- Stay in this position for 30-40 seconds. If you can, extend it to 1 minute or beyond.
- Side lunges
- Begin by standing straight with your legs close enough to one another.
- Go forward with one foot to the 90-degree angle of your knee. Your rear knee does not pass over your toes and parallel to the ground.
- Raise your front lung leg to the starting position again.
- Repeat 10-12 reps per leg, or move between legs until 10-12 reps per leg are completed.
- Jumping jacks
- Stand straight with your legs close and hands by your side.
- Now slightly curve your knees and spring into the air and open your legs towards the opposite direction.
- Spread your legs as you jump around to the width of your shoulder. Extend your arms and your head over them.
- Go back to the initial position and do it again.
This is a good exercise not only for warm-up but also good cardio.
- Jogging leg lifts
Jogging leg lifts will help you pump your heart rate and increase your blood circulation. You can jog in or run back and forth depending on the room you have available. Do this for every 30 seconds to the 1-minute duration.
In case you are a beginner and find it difficult, you can rather walk at a higher pace instead of jumping. This will also prove to be effective and you will be able to pump up your heart rate.
- Jog at a steady pace initially
- After about a minute, jog by lifting your legs to your stomach. This is similar to high knee raises. It helps to elevate your heart rate and give that kick start warm-up for you.
- For best results, keep on changing your pace from low to high and vice-versa.
- Reverse lunges
Glutes, quads, and hamstrings are targeted in reverse lunges exercise. Moreover, it takes some significant core strength and endurance to go directly from lunges to lifting.
- Start with your legs hip-width apart.
- With your right foot, take a big step back. Fold both of your knees and lower yourself to about 6 inches off the floor of your right knee.
- Land on the ground in a squat position with your forward knee at a 90-degree angle.
- Come back to the initial position. Repeat this exercise at least 12 times with each leg.
Depending on your activity, exercises differ in terms of intensity and duration. Depending on the strength of the practice, the American Heart Association recommends warm-up for 5 to 10 minutes before the exercise is a great way to heal the body.
There are some general directions for how to warm up properly. Tiny movements such as pelvic tilts, neck twists, and sequences of physical exercise – like yoga and pilates, can help loosen the reverse back and other joints in preparation for intense and vigorous motions. The range of motions or movements such as arm swings and knee lifting is ideal for weightlifting workouts.
Thus, warm-ups are quite essential when you are either about to start gymming or if you are looking to activate yourself and your body after hours of sitting in front of the laptop. Hope you know well about the benefits and warm up exercises to do.