Proper-Warm-Up-Exercise-Dead-Bug-2-5c1abd90698c2

Almost all of us have been in the situation where you moved too quickly or picked something up that you weren’t ready for. Warming up your body to be ready to move through free space is important, especially to avoid injury. Warming up helps reduce your risk of injury and the aches and pains that come with exercise. The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles.

A warm up is the act of preparing for an exercise, athletic performance, or any other movements during the day.

The warm up for your day can be as simple as sitting up in bed, hanging off the edge, point your toes up in front of you, and extend your leg out. This will start getting your legs moving. A nice morning stretch is also a great way to start off the day.

Benefits of a proper warm up.

  1. Gets the blood flowing – You will increase the movement of blood through your tissues, making the muscles more pliable.
  2. Increases Oxygen Delivery – You will have better endurance for longer periods of time while performing the activity you are preparing for. The delivery of oxygen and nutrients to the muscles prevents you from getting short of breath too early or too easily.
  3. Prepares your muscles for stretching.
  4. Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure.
  5. Prepares you mentally for the upcoming exercise.
  6. Primes your nerve-to-muscle pathways to be ready for exercise.
  7. Improves coordination and reaction times.

There are many ways to get your body warmed up. Let’s look at examples for your warm up before you exercise.

  • Free Movement Warm Up:  5-15 minutes – I like the free movement warm up because it incorporates natural movements while engaging in total body awareness. This is the most optimal way to warm up to prepare for virtually anything. Find an open space and then begin with simple movements. The movement patterns must be adjusted based on your fitness level.
Proper-Warm-Up-Exercise-Knee-Pulls-5c1ab63957dc5
Knee Pulls
Proper-Warm-Up-Exercise-Knee-Pulls-on-Toes-5c1ab63345f7a
Knee Pulls on Toes
Proper-Warm-Up-Exercise-Ankle-Grabs-5c1ab5e6091d3
Ankle Grabs
Proper-Warm-Up-Exercise-Pigeon-Pose-1-5c1ab64b8b616
Pigeon Pulls example 1
Proper-Warm-Up-Exercise-Pigeon-Pose-2-5c1ab651b3aeb
Pigeon Pulls example 2
Proper-Warm-Up-Exercise-Frankenstien-kicks-5c1ab61fb9251
Frankenstein Kicks
Proper-Warm-Up-Exercise-Side-Lunges-5c1ab657c0a23
Side Lunges
Proper-Warm-Up-Exercise-Spiderman-Pump-Stretch-Plank-1-5c1ab66985b3f
Spider man/ Pump Stretch (Step 1)
Proper-Warm-Up-Exercise-Spiderman-Pump-Stretch-2-5c1ab65e19ae5
Spider man/ Pump Stretch (Step 2)
Proper-Warm-Up-Exercise-Spiderman-Pump-Stretch-3-5c1ab66383825
Spider man/ Pump Stretch (Step 3)
Proper-Warm-Up-Exercise-Band-Pass-through-3-5c1ab5f79ac7f
Band Pass Through (Step 1)
Proper-Warm-Up-Exercise-Band-Pass-through-1-5c1ab5ed39fdd
Band Pass through (Step 2)
Proper-Warm-Up-Exercise-Band-Pass-through-2-5c1ab5f2b7fbd
Band Pass Through (Step 3)
Proper-Warm-Up-Exercise-Bird-Dog-5c1ab5fdc46bb
Bird Dog
Proper-Warm-Up-Exercise-Dead-Bug-1-5c1abd8949740
or Dead Bug (Step 1)
Proper-Warm-Up-Exercise-Dead-Bug-2-5c1abd90698c2
or Dead Bug (Step 2)
Proper-Warm-Up-Exercise-Downward-Facing-Dog-transition-to-Up-Dog-1-5c1ab60f91587
9. Downward Facing Dog to Up Dog (Step 1)
Proper-Warm-Up-Exercise-Downward-Facing-Dog-transition-to-Up-Dog-2-5c1ab615234ae
Downward Facing Dog to Up Dog (Step 2)
Proper-Warm-Up-Exercise-Downward-Facing-Dog-transition-to-Up-Dog-3-5c1ab61a3c23c
Downward Facing Dog to Up Dog (Step 3)
Proper-Warm-Up-Exercise-Child-Pose-transition-to-Cobra-1-5c1ab604797bb
OR 9. Child Pose to Cobra (Step 1)
Proper-Warm-Up-Exercise-Child-Pose-transition-to-Cobra-2-5c1ab6099113d
Child Pose to Cobra (Step 2)

Bonus: To ramp up your warm ups you can add Squats, Jumps, Jumping Jacks, or Jump Rope

Proper-Warm-Up-Exercise-Squat-5c1ab674a9209
Squats
Proper-Warm-Up-Exercise-Squat-Jump-5c1ab66e8aa4d
Squat Jumps
Proper-Warm-Up-Exercise-Jumping-Jacks-5c1ab62c3ce1d
Jumping Jacks
  • Machine Based Cardio Warm Up: 5-15 minutes – You will usually find a few options for cardio machines including: Treadmills (the walker), Cross-trainers (elliptical), Bicycles (Recumbent or Upright), Stair Steppers, and Rowers (like racing a boat in water). Take your pick. The goal here is to get moving and increase your resting heart rate to your heart rate training zone. You can add this warm up to the Free Movement Warm Up and before the Preset Warm Up.

    Treadmill-Pic-Cropped-5bd4daaf9992f
    Treadmill – Cardio Exercise
  • Preset Warm Up: This warm up will help get your body ready before performing your active working set. Perform 1-2 sets of the exercise at a lower weight at about 30%-40% of your max weight. Example: If your 1 rep max is 200 lbs your warm up weight will be around 60 lbs-80 lbs. Perform this with correct body mechanics (form) for 12-20 repetitions. This warm up can be added onto the Free Movement Warm Up and Cardio Warm Up.

Reach out to any of our team members for extra support! https://www.fitness19health.com/