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But doing so can increase your risk of injury, and put more strain on your muscles. Doing so can help you reap many fitness rewards. Warmup exercises can help get your body ready for more strenuous activity and make it easier to exercise. Some of the most important benefits of a warmup include:.
A dynamic warmup is done at the start of your workout routine. For instance, you can do movement-based stretching like lunges or squats, or light movements like riding a bicycle or jogging. Dynamic warmups can help build strength, mobility, and coordination, which can all help improve your workout performance. Static stretching is most effective at the end of your workout.
It consists of stretches that are held for a period of time to help lengthen and loosen your muscles and connective tissue. This is different from a dynamic warmup because you keep your body still. You can do a sport-specific warmup, or you can try the following warmup exercises that include a broad range of movements. Together, these exercises can help prepare your muscles for most workouts. You can start off slowly with an easier version of each exercise before moving into a more challenging phase of the move. Squats are a versatile exercise that target many of the muscles in your lower body, including your qu, hamstrings, and glutes.
You can make the first few squats easier by going down halfway. Then, you can slowly increase the difficulty so the last few repetitions are full squats. Planks are an excellent warmup for building core and back strength, as well as improving balance and posture. This exercise works your lower body and can help strengthen your legs, glutes, and hips.
You can make the first few lunges easier by only going halfway down, and then progress to the full lunge. This classic exercise works your upper body, core, and glutes. To make it less challenging, you can do pushups on your knees. Depending on the space you have available, you can jog in place or run back and forth.
Do each segment of this exercise for 30 seconds to 1 minute.
You can reduce the intensity of this exercise by doing it at a walking pace. Try to spend at least 5 to 10 minutes warming up. The more intense your workout is going to be, the longer your warmup should be. Although often overlooked, warmup exercises are an important part of any exercise routine. Your body needs some kind of activity to get your muscles warmed up before you launch into your workout. Warming up can help boost your flexibility and athletic performance, and also reduce your chance of injury.
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Medically reviewed by Daniel Bubnis, M. What are the benefits of warming up before a workout? What is a dynamic warmup? What is static stretching? Warmup exercises. Share on Pinterest. Side lunges. Triceps warmup. Jogging leg lifts. How long should a warmup be? The bottom line.
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Importance of Warming Up