6 Warm-Up Moves You Can Do Before Any Workout
Warm-ups aren't just important for loosening up your muscles; they also start to elevate your heart rate and create more mobility in your joints, Kennedy says. That's why dynamic warm-ups that require fluid movement through active stretches are preferable to static stretching (e.g., touching your toes and holding for 30 seconds).
Our body also needs time to prepare for bigger bouts of work, which means that 60 seconds of jumping jacks won't cut it. The smarter strategy? Spend 5 to 8 minutes warming up your body and moving your joints through their fullest range of motion, Kennedy says.
With that in mind, she gave us six highly effective, do-anywhere moves that will prime you for your best workout ever. Trust us, your body will thank you later.
How it works: Perform each move in order for 60 seconds, without stopping between moves. The entire warm-up will take 6 minutes.
SAIL PE Students: What do you typically do for your warm up? ARe your activities static or dynamic or a combination? How does the type of activity( i.e. intensity) you are doing affect your choice/needs for a warm up? Have you done any research into what is an effective warm up? made any pins on your pinterest? Would you like to try this warm up? If so what was your experience like?
My warm ups usually consist of 2 minutes on treadmill or 2 minutes running on the spot then jump in the form of jacks, butt kicks, and high knees. followed with stretching.
ReplyDeleteWarm up is very important for me before anywork out to avoid injury. I need to be stretched well to be able to perform on stage or in class. I need to be warm before I can get my jetes high.
My warm up routine is the same every time i go to the gym, it consists of stretching from the lower body and working my way up to upper body ( depending on the workout ahead ) then i would move to core warm ups/stretchs. After that i would roll out all my muscle groups that i am going to be using in my workout. Then finishing with 10 minutes of jump rope to get my blood flowing then proceed with my workout
ReplyDeleteTypically, I warm up with a 2 minutes jog followed by butt kicks, grapevines (if I'm outside), supermans, touching my feet, and various other stretches depending on what I'm working on that day. I picked bits of my dynamic warmups from volleyball and rowing. If I'm doing a lighter activity, sometimes ill just stretch instead of doing a dynamic warmup. I've gotten recommendations of things to add to my routine from pint rest, personal trainers, coaches, and friends.
ReplyDeleteI usually don’t pay as much concern to my warm-ups as I should because they have become so much of a routine to me. My workout consists of a few stretches with my arms and legs and sometimes a light jog. This article brings attention to the importance of a proper warm-up which is something I can take from to better inform myself about injury prevention, These dynamic stretches are more interesting and hopefully with the use of them in my next warm-up I will be better prepared for my work-out.
ReplyDeleteAs a dancer it is very important that I warm up before class or before competitions to prevent injuries. My warm up typically consists of running on the spot jumping jacks, high knees, burpies, sit ups, pushups then followed by stretching usually lunges, bridges, splits and over splits. My warm up is a combination of dynamic and static activities.
ReplyDeleteWow I didn't know that there's so much thought behind warm-ups. I feel like we didn't really have much emphasis on them in school so I haven't really been doing much, though I do cool-downs. It's very interesting that there's so much thought that goes into warm-ups and I would like to try this warm-up.
ReplyDeleteFor hockey all we do is run through some drills, laps, and stretch. When I'm going to workout then I stretch for about 2 minutes then I start working out. This is a much more effective way to warming up as it gets the blood flowing sooner and really preps you for your workout.
ReplyDeleteI do a warm-up that I learned when I was swimming for Crescent Beach Swim Club. It is mostly dynamic and I do it at home even if I am going to do a gym workout. At home, I might also add a 10 minute cycle if I am not already warmed up from some other activity. The exercises that I do fro swimming are specific to that sport, but I imagine that there would be some cross-over to other sports.
ReplyDeleteThe static part of the warm-up is stretching. I hold each stretch for 8-12 seconds. I include every major muscles group. My upper body stretches are important for flexibility and range of motion in swimming. My lower body stretches are specifically because I am not very flexible there, especially my hamstrings.
My warm up usually is 10-15 minutes depending on the exercise. I always have some dynamic stretching and static. I also really like to do activation like jumping jacks, jump squats, ab exercises, and other jumping types of activation. Warm up is very important to me because I want to do as much as I can to prevent any injuries. If I am going swimming or to a workout class I usually do a longer warm up, but if I am working out on my own I will shorten it and specifically target the muscle group that I will be working on as well as adding some short cardio to get my heart rate up.
ReplyDeleteMy typical warm up routine usually is done before I dance and is mosty stretch to prepare my body and start to warm up my muscles to prevent injury and strain. This starts of with some simple leg stretches for any areas that are sore and tight like my quadriceps or calf muscles. I then go on to do bigger stretches such as the splits or backbends as well as legs holds and much more. I don't generally add dynamic warm ups to my routine because they are done in class but if I decide to do some on my own they include, simple jogging on the spot with pointed toes to warm my feet up as well as small jumps like beats and assembles (jumps in the air that consist of a separation of your legs and a switch while airborne).
ReplyDelete