Warming up is an essential part of every exercise routine. Warm ups increase muscle control and elasticity. Incorporating it into your routine will help you feel more comfortable during your work-out. Your physical activities will be more effective, and you will be able to burn a higher amount of calories. The calorie burning effect comes from your core body temperature rising during the warm up. Warm ups also increase your ability to withstand longer workouts. Your muscles can contract quicker when you prepare them through the warm up phase. You can also prevent muscle injuries by warming up before an exercise. Warm ups should always be effective and done with patience for the best results. Here are some warm up techniques to use before exercising. It will help you get more satisfying results.
Arm Stretches with Focused Breathing
This warm up requires you to stand with your back straight and raise your arms above your head. Your arms should be loose at your sides first. Then you can put them in a cradling position and extend them outward as if you are getting ready to fly. Inhale as you extend your arms. Exhale as you let them come back into cradling position. Repeat this 10 times. This warm up will prevent shoulder and arm injuries. It will also prevent cramps from happening in those areas.
Shoulder and Head Rolls
Lift your shoulders upward and roll them forward on 10 count. Roll them backward for 10 more counts. Roll your head side to side at 180-degree turns. Sports Doctor advised this warm up will loosen your neck muscles and free your shoulders from tension o that you can exercise freely.
The Marching Warm Up
Stand upright and march in place for 60 seconds. Make sure your fists are not clenched too tight and your elbows are not pressing on your sides. After the 60-second phase is up, march two steps forward and two steps backward for 2 minutes. You can pump your arms upward as you march. That is optional. Marching will help your blood circulate throughout your body in an awakened way. You will also feel calm. You will be able to transition into your exercise routine with psychological ease.
Stand upright and lift each knee to touch the opposite hand. Do one lift per second for 30 seconds. This warm up will center your focus for a healthier exercise.
Bend one leg slightly, and stretch your other leg in front of you. Lean your body weight on the leg that is slightly bent. The stretched leg should be on its heel with your toes pointed upward. Squat on your bent leg 10 times and switch your leg positions. Repeat the squats 10 more times. This warm up will help your calf muscles contract and release quickly throughout your exercise. It will also prevent muscle cramps from happening.
The Toe Reach
The toe reach can be done standing up or sitting down. You can do the standing position first by standing with your back straight and bending over until the tip of your fingers reach your toes. If your finger tips cannot touch your toes without discomfort, it is okay to stop reaching at the farthest point they can go. Make sure not to bend your knees at all. The sitting version holds the same concept. Sit with your back straight and reach for your toes without bending your knees. The reaching concept applies to the sitting position too. The toe reach stretches out your calf muscles and hamstrings. This warm up will help you prevent those muscles from cramping up or straining during exercise.
Warm ups will prepare you physically and psychologically to endure your work out. You can repeat each warm up as much as you want. By implementing these warm up techniques, you will experience better muscle recuperation after every work out.