Warming up before a workout is critical to preventing injury and offers other health benefits as well.  When I was younger I thought a warm-up was quite simply a waste of time.  My group exercise instructors always included a warm-up and that was the only time I did one prior to exercising.  After suffering a few injuries, I now realize how important a pre-workout warmup is and make sure to warm up before each workout.

Health Benefits of a Pre-workout Warmup

  1. Preventing injury
  2. Increase flexibility
  3. Increase Endurance
  4. Increase heart rate gradually
  5. Increase respiratory rate gradually
  6. Increase body temperature gradually
  7. Increase blood supply to muscles
  8. Better range of motion
  9. Mentally prepare you for exercise
  10. Decrease stress for workout enjoyment

Pre-Workout Warmup Ideas 

At Fit-N-Fun Games, we give some warm-up ideas on our “How to Play the Game” instruction sheet.  We also have a Blog Post with some warm-up ideas.  In this we give some “Dynamic Stretching” warm-up exercise options.

It can also be helpful to gradually warmup any areas you plan to work that day.  For example, if you are going to be doing a lot of lower body exercises, it’s helpful to warm up your hips, knees, ankles and your quadricep and hamstring muscles.  Doing simple versions of the exercises in your workout help to get those areas ready.  If you workout includes squats with weights, it’s helpful to do body squats prior.  If you are doing more of an upper body strength workout, you may wish to perform some shoulder and back stretches.  For cardio workouts such as running/jogging it’s helpful to begin with a brisk walk.

Warmup Post Injury

Stretching out any areas of weakness/prior injury both prior to working out and after may also help to prevent soreness and reinjury.  Because I strained my MCL and quadricep muscles several years ago, I have some exercises recommended by a physical therapist that I try to do daily.  Let’s be realistic, I simply don’t have time to do all 6 exercises they gave me daily.  What does feel manageable to me, and therefore I stick to it, is doing two of the PT exercises daily.  Every 3 days I get all of the exercises in, and I stay consistent.  I do try the knee stretches/squats prior to any workout involving my knees/quads and that has helped prevent injury.

If you’re like the former me, and feel that pre-workout warmups are a waste of time, I hope you reconsider after reading this post.  Pre-workout warmups/stretching has made a big difference in my flexibility and in preventing injury.

Hugs & Health – Michelle

 

 

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.