Warm up Tips to Avoid Injuries

By: Ranju Kumar

Warm ups are very essential before and after any workout activity. Warm ups activities allow the body to wake up and helps in blood circulation avoiding injuries. They increase the temperature of the body, making the muscles more flexible and receptive to a good workout. Simple warm up allows your body to adjust to the exercise you are about to perform.

First let me tell you few benefits of warm ups:

1.Increased movement of blood and makes the muscles more flexible.

2.Prepares your muscles for stretching (which is very important while doing heavy workouts and aerobics).

3.Prepares your heart for an increase in activity, avoiding a rapid increase in blood pressure.

4.Prepare your muscles for the next exercise session.

5.Dynamic warm-up helps in reducing muscle stiffness.

Here are some of the warm up activities that will help you in a better workout:

1. Loosening up- It reduces the potential for injury while exercising. In other words they mentally and physically start your engines.

The best way to do this is: Roll your shoulders back and forward. Turn your head to the right and left. While doing this activity inhale and exhale well.

2. Stretching- Stretching is a very important aspect in a warm up activity. It lengthens the muscles improving the range of motion and flexibility. It improves blood circulation and helps in reducing stress and tension.

Some of the common stretches are: Calf Stretch, Hamstring Stretch, Spiral Release, Lower back stretch, Shoulder Stretch, Chest Stretch and lots more. One small advice, do all these stretches for at least 20-30 seconds each.

3. Cycling- Cycling for 10-15 minutes before every workout is very beneficial.

4. Warm ups for sportier: A sports person should include in his warm up, a few minutes of easy catching practice especially for cricketers or baseball players, going through the motion of bowling a ball for lawn bowlers, shoulder rolls, side-stepping and slow-paced practice hits for tennis players, or jogging for runners. Specific warm-ups for sports persons are often designed by a skilled coach in that sport.

5. Jogging & Walking: Another good way of warming up is jogging and brisk walking. Jog slowly after your exercise; make sure that it is done in a lower intensity than the exercise you just performed.

6. Warm up until you begin to sweat. The whole purpose of your warm up is to increase body temperature by one or two degrees.

Doing warm up activities is fun. It can be dancing, running around, bouncing, bounding, skipping and anything that helps your muscle to loosen up.

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