Benefits of Warming Up
Do you skip the benefits of warming up and cooling down
Do you think there just isn’t enough time for a warm up and cool down?
Perhaps you just think these steps are not that important.
Many people feel they are too
crunched for time or just do not understand the importance of a warming
up and cooling down.
Skipping these crucial steps in your routine is
like having books on a
shelf with no book ends.
The book ends are the stability and
support for the books just like your warm up routine and cool down
period are the "book ends" to your workout.
Warm ups and cool downs provide your body the stability and
support your body needs before and after exercise.
the benefits of warming up and cooling down are different, there is
real benefit to both steps.
Benefits Of Warming Up
The main purpose and benefit of warm up exercises is to slowly increase
your heart rate.
This increase in heart rate helps to raise
your body temperature and to increase the blood flow to your
This increase in blood flow properly oxygenates your
muscles and prepares them for the upcoming more strenuous aerobic
With your body properly warmed up, you can easily
and safely perform the needed stretching exercises to ensure proper
flexibility and range of motion for your exercise routine.
up properly and then stretching readies your muscles for the
aerobic exercise. This helps minimize potential muscle tears
With a proper warm up exercise and stretching
routine the elasticity and flexibility of the tendons and ligaments are
Your joints are lubricated with synovial fluid
which is released during your warm up routine.
Warm Up Exercise Length
The time you need to properly warm up should be
about 5 to 10 minutes,
depending on your physical needs.
If your body is already
somewhat warmed up from some active tasks, then you may only need 5
minutes to properly warm up your body and oxygenate your
However, if you have been sedentary for awhile you
may want to take 10 minutes to properly warm up.
What Muscles to Target
get the most benefit of warming up be sure to warm up your major
muscles like the hips, thighs, glutes, calves, chest and
You can target all of these muscles by marching in
place and swinging your arms back and forth.
To make your warm up exercise a bit more varied add some grapevines or
jump roping. You don’t have to use a rope, just do the motion.
You can also add
some larger arm movements like circles while marching or jogging in
Additional Warm Up and Stretching
are trying to get all the benefits of warming up to participate
in a sport,
then your warm up routine needs to take your specific sport
addition to a typical warm up, you want to be sure to warm up and
target the specific muscles you will be using while playing the
To prepare the exact muscles you will be using during the sport perform
the motion or activity of the sport.
For instance, if playing
quarter back in a football game is what you are warming up for, then
practice or mimic throwing the football several times to warm up those
your next exercise routine, be sure to get all the benefits of warming
up and cooling down by make time for these two critical steps of your
In addition to the many benefits of warming up, see why you also need to
cool down after exercise
Eating before exercise is just as important as warming up. Your body
needs the right kind of fuel to stay energized for your workout. Check out this article to find out what and when you should eat before
If you are not sure where to start for your exercise routines, check
out these tips. When first starting out with workouts you want to be sure to don't over
do it. You also want to make sure you have the right clothing and
environment to make it a successful workout.
Use this free online tool to find out how many calories you burned with
your workout. Just select the type of exercise, your intensity level and duration to
calculate the number of calories burned.