If you’re short on time, you may feel tempted to skip a warmup and jump right into your workout. But doing so can increase your risk of injury, and put more strain on your muscles.
When preparing for any kind of exercise, whether it’s a cardio workout, strength training, or a team sport, it’s important to take a few minutes to ease your muscles into exercise mode. Doing so can help you reap many fitness rewards.
Here’s a look at the benefits of warming up and examples of warmup exercises that you can try before kicking your workout into high gear.
What are the benefits of warming up before a workout?
Warmup exercises can help get your body ready for more strenuous activity and make it easier to exercise. Some of the most important benefits of a warmup include:
Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less injuryTrusted Source.
Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment they need before launching into more intense work.
Improved performance. StudiesTrusted Source show that warmed up muscles can help you work out more effectively.
Better range of motion. Having greater range of motion can help you move your joints more fully.
Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness.
What is a dynamic warmup?
You may have heard of a dynamic warmup and static stretching and wondered how they’re different and when to do them.
A dynamic warmup is done at the start of your workout routine. It’s meant to prime your body to work at a higher intensity.
A dynamic warmup focuses on actions similar to the movements you’ll do while you work out. For instance, you can do movement-based stretching like lunges or squats, or light movements like riding a bicycle or jogging.
Dynamic warmups can help build strength, mobility, and coordination, which can all help improve your workout performance.
What is static stretching?
Static stretching is most effective at the end of your workout. It consists of stretches that are held for a period of time to help lengthen and loosen your muscles and connective tissue. This is different from a dynamic warmup because you keep your body still.
Static stretching can help increase your range of motion and flexibility. Some examples include:
triceps stretches
hip flexor stretches
lying hamstring stretch
Warmup exercises
You can do a sport-specific warmup, or you can try the following warmup exercises that include a broad range of movements. Together, these exercises can help prepare your muscles for most workouts.
You can start off slowly with an easier version of each exercise before moving into a more challenging phase of the move.
Squats
Squats are a versatile exercise that target many of the muscles in your lower body, including your quads, hamstrings, and glutes.
You can make the first few squats easier by going down halfway. Then, you can slowly increase the difficulty so the last few repetitions are full squats.
Once you’ve warmed up, you can up the intensity by holding weights when you do your squats.
To do a squat:
Stand with your feet hip-width apart and turn your toes to face forward or out to the side slightly.
Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel with the floor.
Pause briefly with your knees over, but not beyond, your toes.
Answers & Comments
Answer:
6 Warmup Exercises to Help Boost Your Workout
Benefits
Dynamic warmup
Static stretching
Squats
Planks
Side lunges
Pushups
Triceps warmup
Jogging leg lifts
Warmup length
Bottom line
If you’re short on time, you may feel tempted to skip a warmup and jump right into your workout. But doing so can increase your risk of injury, and put more strain on your muscles.
When preparing for any kind of exercise, whether it’s a cardio workout, strength training, or a team sport, it’s important to take a few minutes to ease your muscles into exercise mode. Doing so can help you reap many fitness rewards.
Here’s a look at the benefits of warming up and examples of warmup exercises that you can try before kicking your workout into high gear.
What are the benefits of warming up before a workout?
Warmup exercises can help get your body ready for more strenuous activity and make it easier to exercise. Some of the most important benefits of a warmup include:
Increased flexibility. Being more flexible can make it easier to move and exercise correctly.
Lower risk of injury. Warming up your muscles can help them relax which, in turn, can lead to less injuryTrusted Source.
Increased blood flow and oxygen. Having more blood flow helps your muscles get the nourishment they need before launching into more intense work.
Improved performance. StudiesTrusted Source show that warmed up muscles can help you work out more effectively.
Better range of motion. Having greater range of motion can help you move your joints more fully.
Less muscle tension and pain. Muscles that are warm and relaxed may help you move more easily and with less pain or stiffness.
What is a dynamic warmup?
You may have heard of a dynamic warmup and static stretching and wondered how they’re different and when to do them.
A dynamic warmup is done at the start of your workout routine. It’s meant to prime your body to work at a higher intensity.
A dynamic warmup focuses on actions similar to the movements you’ll do while you work out. For instance, you can do movement-based stretching like lunges or squats, or light movements like riding a bicycle or jogging.
Dynamic warmups can help build strength, mobility, and coordination, which can all help improve your workout performance.
What is static stretching?
Static stretching is most effective at the end of your workout. It consists of stretches that are held for a period of time to help lengthen and loosen your muscles and connective tissue. This is different from a dynamic warmup because you keep your body still.
Static stretching can help increase your range of motion and flexibility. Some examples include:
triceps stretches
hip flexor stretches
lying hamstring stretch
Warmup exercises
You can do a sport-specific warmup, or you can try the following warmup exercises that include a broad range of movements. Together, these exercises can help prepare your muscles for most workouts.
You can start off slowly with an easier version of each exercise before moving into a more challenging phase of the move.
Squats
Squats are a versatile exercise that target many of the muscles in your lower body, including your quads, hamstrings, and glutes.
You can make the first few squats easier by going down halfway. Then, you can slowly increase the difficulty so the last few repetitions are full squats.
Once you’ve warmed up, you can up the intensity by holding weights when you do your squats.
To do a squat:
Stand with your feet hip-width apart and turn your toes to face forward or out to the side slightly.
Engage your core, keep your back straight, and slowly lower your hips until your thighs are parallel with the floor.
Pause briefly with your knees over, but not beyond, your toes.
Exhale and stand back up.
Do 1 to 3 sets of 12 to 15 reps.