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How to Warm Up Properly

How to Warm Up Properly

How to Warm Up Properly

How To Warm Up Properly

We are all in a hurry. We have things to do, but that doesn’t mean that you should skip your warm up. Skipping your warm up could be a recipe for disaster. We need to exercise to improve our fitness and feel better about ourselves, but we can’t do that if we are stuck on the couch because of an injury.

Why Warm Up?

Warming up allows your circulatory systems to prepare for exercise by bringing more blood and oxygen to your muscles. Gradually increasing your circulation allows your muscles time to adapt to the exercise and prepare for your workout. Relaxed, sitting in your chair and reading this post produces a relatively low 15- to 20-percent of blood flow to your skeletal muscles. Most of the small blood vessels (capillaries) within those muscles are closed. After 10 to 12 minutes of total body exercise, blood flow to the skeletal muscles increases to some 70 to 75 percent and the capillaries open.

Increased blood flow increases muscle temperature, which causes the hemoglobin in your blood releases oxygen more readily. More blood going to the muscles, along with more oxygen available to the working muscles, means better performance.

How Long Should My Warm Up Be?

The length of your warm up will depend on the activity that you will be doing. For light intensity activities, you can usually warm up in 5-10 minutes. For higher intensity activities or longer duration (think marathon) exercise, you will want to warm up for about 15-20 minutes. You will want to also have a little longer warm up time if you’re exercising in the cold because your body temperature will be lower.

You will want to start out at a low intensity and gradually increase the intensity to match the intensity of the exercise that you will be performing.

How To Warm Up

There are numerous activities that you can do to warm up before exercising, some of these are:

  • Walking
  • Jogging
  • Lunges
  • Power Jacks
  • Jump Rope
  • Jumping Jacks
  • Squats
  • High Knees
  • Skipping
  • Burpees

You can pick from any of these or even make up your own warm up routine. Then of course, you could always get a laugh and warm up with Tony Horton of P90X!

Here’s the warm up moves from the video:

Warm-Up Workout
0:40 Front Side Jacks
1:21 Leg Swing Lunge (R)
1:55 Leg Swing Lunge (L)
2:35 Knee Pulls
3:16 Hip Stretch
4:38 Arm Circles (forward)
5:10 Arm Circles (backwards)
5:48 Arm Pull Stretch
6:35 Saunders Salutation

What’s your favorite warm up?

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