There is one thing that is more important than your workout: your warm-up. It sounds odd because most people put so little thought into it. Maybe they take a couple deep breaths, stretch their hands in the air and go right into their routine.
Efficient Workouts Start with a Warm-Up
If this sounds like you, and you have somehow managed to not get injured, then consider yourself lucky. Even if you don’t get hurt, without a warm-up, you will never get peak performance and truly maximize your time.
Warming up is the key to a successful session and it not only prevents injury, but also gives you the boost to get the most out of your workout. A successful dynamic warm-up neither needs to be too long nor difficult, just follow this short guide to success.
Key Word Is Dynamic
When we think of getting ready to exercise, we imagine people stretching their calf muscles while sitting on the ground or crossing one arm over the other. This is called static stretching and experts now agree that it can actually increase your chance of injury.
When we were exercise, we put a lot of energy on our muscles and if they are not properly warmed up, your performance will be negatively affected and you may injure yourself. The best way to understand it is to think of your muscles like a rubber band. If it a rubber band is too tight, it will snap. Too loose and it will not do the job right.
Just like this, your muscles need elasticity. If you have been sitting around all day, then they will be tight and not particularly flexible. However, if you over-stretch them, they will be too loose and not respond well.
With dynamic stretching, your muscles are continuously moving. As a result your flexibility, range of motion, and general fitness will increase and better prepare your body and mind for what’s ahead.
Also Read: Understanding Movement and Spatial earning
The Simple, Dynamic Warm-up
Chances are that whatever your workout is, you do not want the warm-up to be more complex or more difficult than it. There are countless programs that you can find on the Internet, but the problem is that they take too much time and too much effort.
Our short guide will have you ready in no time whether you are lifting weights, playing sports or anything. Also, you can do this anytime and anywhere without special equipment. Even if you are not planning on working out, it is just a good way to get the blood pumping after sitting around all day.
- 40 Jumping Jacks
- 2 Minutes shadow boxing
- 6 Alternating leg lunges (just lunge around the room)
- 10 Forward and back leg swings (each)
- 10 Hip extensions
- 10-20 Pushups (Get on your knees if you do not have strength yet)
- 10 Arms swings each arm
- 10 Shoulder Swings (Rotate back and forth like a sprinkler)
That’s it. If there are areas where you have a little soreness or tightness, you might want to focus on them a little harder, but these basics will take you a long way. As you start to do this routine, it will become second nature so you won’t even have to think about it. Not only this, but the amount of time it takes will go down as well.
Tweaking It to Fit You
This set of reps is designed specifically to be done by anyone, anywhere. That said, there may be some reasons why you can’t shadow box around your office or do forty jumping jacks because you do not want to be the rude upstairs neighbor clomping around like a horse. As with anything, you need to do what feels best to you.
The most important thing is just making sure your warm-up is dynamic. If you can acquire a jump rope, that is a fantastic addition to this plan. Just make sure that you save the static stretching until after your workout. What you need to do more than anything is get your heart rate up. Once you do this, your body will be ready for whatever your workout is.