What is warming up for? Learn about the benefits of warming up exercises, how to do it correctly, and see some great examples.
What do warm up exercises do?
Warm up exercises help you avoid injuries and increase the effectiveness of your workout.
As many studies show, we can easily reduce the risk of injury, achieve better training results, or avoid muscle soreness.
It turns out that so many benefits come from a series of simple exercises of increasing intensity what are warm up exercises!
It is best to consult your physician before undertaking any physical activity to find out if you have any contraindications to exercise.
What are the benefits of warm up exercises?
Warm-up warm up exercises prepare the heart, blood vessels, muscles, skeleton, and even the nervous system for increased exertion. Warming up increases heart rate, blood pressure, and body temperature. The joints produce more fluid, and the muscles become more flexible.
Here are the 5 steps you need to do to properly warm up exercises:
- Start exercising at least 2 hours after a meal.
- You should exercise for around 10 minutes.
- First, do simple exercises such as walking or slow running, then move on to more specific ones, warming up those parts of the body that will be mainly used in your training.
- Exercise moderate, take it easy. The intensity of the warm-up should not exceed 50% of HRmax (I explain it exactly in my course).
- You should start the main training within 15 minutes at the end of the warm-up. After this time, you will have to warm up again. 😉
Why shouldn’t you exercise without a warm-up?
If you exercise vigorously without warming up, it can hurt you as you put your heart under overload due to insufficient oxygen.
However, after warming up, the heart and other systems are well prepared for exercise. Thanks to that you will improve your training results and avoid injuries.
What is a great example of warm up exercises?
Here is an example of a warm up exercises:
In the beginning, it is worth taking three deeper breaths in and out.
Rise your arms with a breath in and take them down with a breath out.
Perform a step touch.
Later continue step touch or step out and add arms movements.
Move your arms forward.
Move arms to the side.
Mover your hands backwards.
Bend elbows simultaneously.
Bend elbows alternately.
Put our hands on the hips and bring the elbows back.
What are another warm up exercises?
Put our arms to the side and point your palms up and down.
Do the shoulders circulation backwards.
Move your arms up diagonally.
Move your arms down diagonally.
Do swimming movements of your forearms (do circulation of the forearms).
Do circulation of your arms.
And now you are ready to train your main workout. 🙂
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