Pulling or straining a muscle is never fun. Whether you are working out for 30 minutes or more than an hour, you should always properly warm up to prevent injury and improve your overall workout experience.
Here are five basic tips for an effective warm up:
- A warm up should take between 10-15 minutes.
- Your warm up should consist of two phases: A) progressive cardio activity that utilizes the muscles you will use during your workout, and B) flexibility exercises. My favorite cardio warm up is jumping on a stationary bike and cycling for 10 minutes. Other cardio activities can include a slow jog on the treadmill, jumping jacks, and jumping rope.
- Flexibility or stretching exercises are always important, but better to perform after the cardio activity. Stretching muscles after warming them up with low-intensity cardio activity will produce a better deeper stretch since the muscles are warm.
- When stretching, make sure it is a “static stretch.” Static means that there is no bouncing involved. Just hold each position in place for six to eight seconds. Make sure to spend a little more time stretching the target muscles that you’ll use during your workout.
- Your warm up is meant to get your body and mind prepared for the workout. Take your time, relax and enjoy. Believe me, I wouldn’t be able to start my workout without it!
Go for it and have fun.
To your health,
Alex
Partner, GlobalFit Inc.
1 comment
Rochelle says:
August 23, 2008 at 8:27 am (UTC -8 )
Love, love, love these warm up tips Alex. I know many people think warming up is overrated and time wasted, but it is crucial to a safe and effective workout. Keep the tips coming.