Warming up for exercise is often overlooked by many people because they are so focused on what exercise program they are going to do in the gym. While your primary workout exercise selection is, of course, important for ensuring you stay on track, don't overlook the benefits a proper warm-up brings.
By doing a thorough warm up, you help mentally prepare your body for exercise and get your muscles loose and ready to contract with full force. Those people who perform proper warm-ups are far less likely to suffer from injury and are far more liable to see fast results.
If this isn't reason enough, I'm not sure what is. But, how do you warm-up correctly? To warm up your muscles properly, there are three things you need to focus on. Let's take a closer look at what those are...
1. Easy-Going Cardio. To begin your warm up, you'll want to be focusing on some easy-going cardio exercise. Easy-going cardio exercise could include...
- some light jogging,
- some cycling, or
- just marching on the spot if you're doing a home workout session.
The point of this is to enhance blood circulation throughout your body while also getting your heart rate up and your body ready for exercise. The point of this cardio is not to induce fatigue, however. If you start to feel tired during your warm up, you know you are pushing too hard. It should only energize you, making you ready for what's to come.
2. Range Of Motion Movements. The next component of a proper warm up is a range of motion exercises. Your exercise motion range could be arm and leg swings along with side bends. Note it is not supposed to be stretching. Save your stretching for later on in the session after your main lifts are completed. You just want to get your joints and ligaments loosened up and less tight so you can perform each exercise through the full range of motion.
3. Foam Rolling. Finally, consider bringing foam rolling into the warm up picture. While foam rolling is often carried out as a recovery exercise, it can also be used to help prepare you for the session ahead.
Some light foam rolling will again loosen up tendons, reducing the chance of you starting to develop tendonitis or some other injury.
Keep these three warm up commandments in mind. It takes just ten minutes but getting a proper warm up before starting your workout session will make a big difference in how successful your session is.
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