Warm-Up Before Work Out

While people often overlook the benefits of warming up, they also neglect the body's need for a gradual increase in heart rate, blood pressure, oxygen consumption, blood vessel dilation, body temperature, and muscle elasticity, all of which we utilize in cardiovascular and resistance training.

Even though we are designed to adapt quickly to changing environments, a regular exercise program that fails to incorporate sufficient warm-up is demanding on the body; over time, these demands lead to reduced energy and fatigue while increasing the likelihood of injury. But warm-ups are essential, not optional. And the muscles you engage during the warm up should mimic those you will be using in your anticipated workout.

Full-body warm ups address the issues of time, boredom, and a desire to jump right in to the workout itself by incorporating the entire body. But planning ahead is key. While each warm-up should correspond to the muscles that will be engaged, a few full-body exercises will activate the larger muscle groups throughout the body in preparation for more isolation during the subsequent workout.

The duration of the warm up depends on the anticipated activity, as well as age and fitness level. A higher intensity challenge typically requires a longer warm-up than does that of a less intense activity or less fit individual.

Each Structured Warm-Up Should Include Two Key Elements:

Walking is the most effective warm-up for just about any activity. If you plan to run for 30 minutes, employ the legs, the core, and the arms by walking slowly for 3-5 minutes. Gradually, increase the speed into a light 5-minute jog for another 5 minutes and begin to pump the arms in a "boxer's swing." Eventually, ease into your proper running intensity for the next half hour.

Jumping rope is a good running alternative as well. The key is to jump at a steady pace without stopping, for five minutes. Similar to the walk-jog warm-up, jumping rope will engage the legs, arms, back, chest, shoulders, and core.

The goal of the general warm up is gradual heart rate and respiratory rate elevation. This will naturally increase the blood flow and transportation of oxygen and nutrients to the working muscles. Finally, muscle temperature will increase in preparation for the second component of the warm-up: stretching. This also helps to increase the muscle temperature, allowing for a more effective dynamic stretch. Which bring us to part two.

Dynamic warm-up exercises are an overlooked necessity of most workout programs. In dynamic stretching, all the major muscle groups are tensed and relaxed for 5-10 minutes as a way of minimizing injury and engaging the body. In dynamic stretching, you place the muscle or group of muscles to be stretched under tension. Then, you relax those muscles, as well as the muscles behind/in front, before increasing the tension once again and holing for a full minute to allow the muscles and tendons to lengthen.

Now, that you're warmed up, you are ready to begin your workout!