Warming up is an essential part of any workout routine. Taking little or no time to warm up can lead to trauma and unpleasant sensations during the workout that will follow.
Each workout consists of an aerobic warming up sequence, a main part and a conclusive part that consists of stretching exercises. Warming up itself consists of a series of aerobic exercises that are similar to the workout to follow. The aim of the warming up routine is to prepare the body and maximize the efficiency of the workout routine.
The aerobic warming up sequence lasts from 10 to 30 minutes. The time depends on the individual needs and physical condition of the person.There are a few important things to keep in mind when it comes to aerobic sequences for warming up.
A warm up sequence itself is divided into a common and a specialized part. The common part includes exercises that are general and applicable to any sport.
If it is carried out properly, the warming up aerobic sequence leads to sweating without causing fatigue.
Basic aerobic sequences for warming up typically consist of several fitness exercises, each one repeated 10 to 15 times. For best efficiency, the warming up exercises can be repeated several times. Naturally, each group targets each body part.
Just like the workout itself, the warming up sequence intensifies. You will start by gentle movements that will increase the body’s ability to move, flex and perform exercises. Move from the neck down – arms, waist, legs and back.
Move the head in small circles – clockwise and counterclockwise. Touch your right shoulder and then your left shoulder with your head.
Continue with shoulder movements – try to lift each shoulder upward. Continue by swinging your arms in circles. Once again, the motion should be repeated both clockwise and counterclockwise.
You can combine these movements with walking in one place, v-steps or sidesteps that will let you gradually intensify the aerobic warm up sequence.
Turn your body left and right. The motion should originate from your waist.
Warming up and stretching your legs is of great importance. Squat. Bend and try to touch your toes without flexing your legs. Run in place and jump gently.
Remember that breathing is essential part of the warming up routine. If you are not breathing properly, you will get tired before starting the workout. Inhale each time you start an exercise and exhale while returning to the original position.
As you approach the end of the warming up sessions, you should feel heat in each part of the body and your muscles should be ready for more intense exercise. If you feel pain or discomfort in any body area, you should discontinue the workout.
Some discomfort could occur if your body needs additional warming up. Stretch and keep on focusing on the problematic area until the discomfort disappears.