Your Fitness Warm Up
Prepare for Success, Reduce Injuries
A Good Fitness Warm Up will clear your mind, improve your focus and allow time to mentally rehearse the upcoming exercise or sport activity to improve results. In addition... - Increase Your Muscle Temperature - Warmer muscles are more responsive to commands for power, strength, flexibility and relaxation
- Reduce your risk for muscle strains and pulls
- Improved Blood Circulation - creates less stress on your heart muscle
- Improved Cooling Effect – by generating a small amount of sweat, you reduce your chances of overheating early in an exercise session
- Increase Your Blood Temperature – As blood temperature rises, more oxygen is delivered to the working muscles improving your endurance and performance
- Improved Flexibility – Increase your range of motion
- Activate Your Hormones – As you warm up, there is an increase in your energy production
What is a Fitness Warm Up?
A Fitness Warm Up or “dynamic” warm up exercises, are controlled movements completed through a full range of motion, to prepare your body for more challenging exercise.You should create a routine that is similar to the specific movements required in the activity to follow. In other words, if you were going for a run, jog lightly BEFORE you run. If you are going to play tennis, practice forehand, backhand and serve motions BEFORE you play. Generally speaking, fitness warm up routines should include the movements of shoulders, arms, back, hips and leg muscles. Spend 5 to 10 minutes performing a wide variety of movements. For best results, experiment with different routines to determine the proper exercises, intensity and time necessary.
Sample Fitness Warm-Up Routine
8 Repetitions / Exercise
Try a light walk, jog or jump rope for 2 to 3 minutes. Then...- Standing-Arm Circles: Improves shoulder, chest and upper back flexibility.
Stand with your feet hips width apart – knees slightly bent. Keep your head and upper body steady. Swing your arms forward in large circles. (Don't bend your elbows) Once completed, reverse the process by swinging your arms backwards. Gradually increase the speed of the exercise as you get comfortable with the movement. - Standing Chest – Back Flys Loosens your shoulder, chest and upper back flexibility.
Stand with your feet hips width apart – knees slightly bent. Wrap your arms around you at shoulder height in a “hug” position. Then, open your arms up as wide as possible, as if you are “hugging” the world. Gradually increase the speed of the exercise as you get comfortable with the movement. - Hip Crossovers Warm up for your torso.
Lie on your back, arms away from your body and palms on the ground. Bend your knees. Touch your feet together and keep them flat on the floor. Let both knees fall to one side. Then reverse the process. Gradually increase the speed of the exercise as you get comfortable with the movement. - High Knee Pull Warm up for your buttocks muscles.
While standing, use both hands to grab one knee (just below the knee) and pull it toward your chest. Once you feel a pull in your butt, let go. Keep your back straight while you reverse the process in pulling the other knee up to your chest. Gradually increase the speed of the exercise as you get comfortable with the movement.
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