A warm-up is one of the most important phases of an exercise program. Warm-ups help prepare the body for the activity at hand. One of the best ways to ensure that you don’t get injured and reach your fitness goals is to do a proper warm-up. There are many types of warm-ups.
- The most popular but not the best is a cardiovascular activity. Using the treadmill, lifecycle or elliptical machine. Many novices or uneducated fitness enthusiast usually start with one of these three machines.
- The next type of warm-up is where a person will start with resistance training and warm-up when a lighter weight and then progress upwards. This is still a very old-fashioned way to warm up that has its purpose in an exercise program.
- The third and most recommended as a whole body warm-up is 5 to 8 exercises pertaining to the large muscle groups along with some warming up for stabilizer muscles. Going from one exercise to another in a controlled manner. Making sure every repetition is performed correctly Goes a long way on ensuring that one is prepared to exercise in an aggressive and result producing manner.
The key here is to have an exercise program. A program is something that is designed to enable you and prepare you to make progress in a workout. Just going to the gym and not having a plan is a terrible way to make progress in your fitness goals. Preparing the body is the key to a successful exercise program. Here are a couple of exercises that are a basic warm a plan for a whole body workout. It includes bodyweight exercises, very light kettle bell or dumbbells and rubber bands. All these tools can prepare your body and ensure that you have a great workout that is fun, productive and safe.
- Set of bodyweight squats for 10 to 15 repetitions followed by
- horizontal scapular retractions with the light rubber band for 15 to 20 repetitions followed by
- light dumbbell or kettle bell impinges for 15 repetitions followed by
- some straight arm Sirota’s anterior pullovers for 10 to 15 repetitions with a rubber band followed by
- standing body weight calf raises single-leg or double for 20 repetitions followed by
- some shoulder presses would like dumbbells or rubber band presses standing for 10 to 15 repetitions followed by
- lying alternating leg lifts to your knees for 10 to 15 repetitions followed by
- some shoulder shrugs with a light dumbbell
Performing the sequence of these exercises will prepare the body for pretty much every exercise there is to do. Of course, once you start exercising you want to start what a lighter weight and progress to maximum poundage or intensity level.
As a certified personal trainer who works with his clients at home or in their luxury apartment fitness centers. I always incorporate some form of a warm-up consisting of light exercises concentrating on technique and control. One of the advantages of warming up a little easier is that I live in the south of Florida in the Boca Raton area. The weather here is always sunny and warm. Unlike people from the north. It is much easier to warm up in Florida, Our bodies are always energized with the humidity and the sun. Lucky US.