How To Do A Proper Warm Up Before Your Workout


One of the biggest mistakes you can make in the gym is skipping the warm up. Yes, it can be dull and repetitive and we know you just want to get in there and start pumping those weights, but that’s exactly what you shouldn’t do.

When you get to the gym (especially during the winter), your muscles and joints are stiff, cold, and need to be loosened up and warmed. This way, not only will you reduce the possibility of unwanted injury, you’ll also be improving your performance. When doing warm ups, the general idea is that they should be dynamic. Static stretches before your workout are not as efficient as the dynamic ones and can even be counterproductive. A dynamic warm up gets your joints moving and takes your body through movements that are meant to stretch and loosen your stiff muscles. Some perfect examples of a dynamic warm up include walking lunges, high knees and toe touches.

The specific way you warm up depends on the activity that you’re warming up for. An opera singer’s warm up is quite different from a bodybuilder’s or a runner’s because they’re all about to partake in completely different activities. A good idea for a warm up is to perform the exact motion you would perform during the planned exercise, but at a much lower intensity. If you want to bench press, try lifting the bar without any weight for 10 to 20 reps. That will optimally prepare your chest for the exercise. If you’re planning to deadlift, do some bodyweight squats to get your body familiar with the motion.

After you’ve loosened up your muscles and joints, it’s time to raise that heart rate a little bit. Try riding a bike at low resistance or even jogging, just perform these exercises at low intensity. After all, you want to have as much energy as possible to smash those weights, right?

Now that you’re done with your workout, it’s time for static stretches. Spend 10 to 15 minutes slowly stretching out all the muscles in the muscle groups that you trained that day. This will help with fatigue and significantly reduce soreness, leaving you ready to hit the gym again tomorrow.

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