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5 Minute Warm Up

April 25, 2018

Warming up is the most crucial and most forgotten part of any workout. Warm ups are crucial as it prepares the body to go into workout mode and can:

 

1. Increase heart rate and blood flow to muscles, preparing them to get working.

2. Can lubricate joints and allow you to have a greater range of motion

3. Mentally get you in the mind set to workout

4. Increase circulation of oxygen, so you are less likely to get fatigued during a workout

 

The most important thing a warm up can do is  reduce your risk of getting injured. Injuries from working out are very common, even if it is a small one. A proper warm up should consist of some stretching, cardio,  and minimal strength training. A common time a warm up should be is 10-20 minutes, but I have made a 5 one that does the job just as good and covers all the grounds! Check it out now:

 

 

First 30 Seconds

(Walking In Place)

Next 30 seconds

(Jogging In place, Make Sure to Keep Abs Tight)

 

Next 30 Seconds

(Jumping Jacks)

Next 30 Seconds 

(Explosive Squats)

 

Next 30 Seconds

(Arm Downs, Make sure to Turn as far as You Can go)

 

Next 30 Seconds

(Reach Overs)

 Next 30 Seconds

(High Knees)

Last Minute

(Jump Rope or Jump Skips)

 

Then You're Done

 

 

This basic routine is a great beginner one for those just starting out. Other warm ups may include:

- Body weight squats

- Lunges

- Hip Extensions

- Side Leg Swings

- Push Ups

- Arm Swings and Shoulder 

- rotations

- Lunge with Twists

 

Start warming up today!

 

 

 

 

References:

http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html

http://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up

http://www.sparkpeople.com/blog/blog.asp?post=you_asked_why_should_i_warm_up_before_a_workout

http://www.webmd.com/fitness-exercise/features/warming-up-cooling-down

 

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