Best Warm-Up Exercises To Avoid Injury
Best Warm-Up Exercises: If you are new to the training arena and are just starting up then you must read this article until the end. With time, you gain the experience to identify the time you need to spend on a particular exercise. The expert trainers at the gym know the impact of exercise vary as per the body type and fitness level of an individual.
When you are a beginner, you are at greater risk of injury because your muscles are not ready for the workout. Stretching forms an important step before a heavy workout, however at this time muscles are stiff and cold which leads to damage or injury. Yes, wrong stretching can also cause injury to your muscles and joints.
Here, the warm-up exercise is very critical as it loosens up your muscles and joints for the steps to follow. An ideal time of 10 to 20 minutes is sufficient for warm-up, however, the duration may increase depending on your exercise. Warming up ensures that you are well on track to your fitness goals and you achieve them without any injury.
Some of the benefits of the warm-up exercise include:
- Prevention from injury
- Core body temperature increases
- Your muscles receive more oxygen
- Better muscle agility and movement
- Prevention of delayed onset muscle soreness (DOMS)
- Better mobility of joints
- Better distribution of fluids into the joint spaces
After a heavy workout, stiffness is inevitable. Warming up reduces the impact of body stiffness and you can easily build your fitness routine. A good warm-up must be light on muscle, boost the inflow of oxygen to muscles, and loosen up the tissues of the joints. For your benefit, here is a compilation of the six Best Warm Up Exercises To Avoid Injury any physical injury during the fitness workout:
Walking-
People are now realizing many benefits of walking on your body. Walking is a low-impact exercise that helps tone up the leg muscles and other health benefits. For any fitness training, it is important to get your blood circulation going. Walking is one of the best methods to do so. Start slowly when you walk and then stepwise increase the speed leading to slowing down in the end. Robin friends and family into this fun warm-up exercise, you will never know when you are ready for the other training. The best part of walking is it is injury-free and safe.
Cycling-
Most people consider cycling as the main exercise, however, slow pedaling is a fun way to warm up the muscles and get the blood circulation going. Do remember that you must not paddle fast if you are using cycling to warm up for doing another physical exercise. Cycling is always a part of a fitness program for athletes and fitness enthusiasts.
Side Lunge-
It is a simple warm-up exercise that focuses on the hamstrings, quads, and glutes. It is a complete lower body exercise protecting from any injury. To perform a side lunge stand straight and take a big step to the right while bending your knee. Immediately return to your original position with a hold of 30 seconds. Repeat it for the left side.
T Push Ups-
This very useful exercise targets your upper body part. T pushups help to open up the shoulders and activate the entire core. All you need to do is to start from a push-up position while lowering your body. Now, lift your right hand straight creating a T with the body. Hold on to this position for 30 seconds and come back. Repeat this with both arms 5-10 times.
High Kicks-
For performing high kicks imagine you want to kick something in mid-air with your legs. Of course one at a time. Stand with both feet apart and raise one of your legs high with the opposite hand straight. Try to get the toe to touch the hand. Perform this one by one with both legs. This exercise targets your legs and glutes. It also increases the lower back core strength and improves flexibility.
Leg Swings-
Hips are bigger joints and need special care before plunging into heavy exercise. Leg swings are the best exercise to warm up and stretch hip muscles and hip joints. The main benefit of leg swings is that they prevent injury and pain in the hip area. All you need to do is to stand with support or without depending on your choice; swing your leg back and forth, as if you are kicking a football. Repeat this 10 -15 times for both legs.
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