Working out regularly is vital to fitness. You’ll benefit from any exercise, but a planned exercise program is best for your overall health. Every session should start with stretches. When you stretch before a workout, you’re warming the muscles used during that session to loosen them and increase circulation. Stretching before working out prepares the heart for the increased effort of exercise.
Get ready for a full-body workout with a session on a stationary bike followed by arm circles.
Riding a stationary bike increases circulation throughout the body and increases your heart rate. Don’t pedal at top speed, just start slowly and build. If you’re out of shape, reduce the tension to make pedaling easier. The stationary bike can warm the lower-body muscles, but you also need to loosen the upper-body muscles. Stand next to the bike and extend your arms straight out to the side. Start making small circles with your hands and increase their size until they’re large circles. Reverse direction and reduce the size to small circles.
If you’re going for a run, start with a walk.
Whether you start by walking the path you’ll take for the run or just walk in circles, it’s a good warm-up that prepares your body for more exertion from the run. You can add walking lunges to stretch the leg muscles. Increase circulation even more by shaking your hands like you’re shaking off water as you do lunges and walk. You can even twist at the waist as you lunge forward to add a “twist” to the warm-up.
No matter what part of the body you’re exercising, stretch the muscles you’ll use.
Stretching helps prevent injury and improves your overall performance. If you’re working core muscles, twisting your upper body side-to-side with your arms extended straight out and parallel to the ground is a good warm-up. Keep your feet spread to shoulder width for stability. Now bend to one side and tap your fingers on the side of your leg. Stand straight and bend to the other side, doing the same.
- Mix walking with knees high marching. Lift your knees as high as possible, attempting to press your thighs to your chest. Work into it, bringing them closer with each step. Switch to butt kicks as you pace.
- Lift one leg behind you and grab your heel, pulling it toward your body as you feel the stretch. It’s an excellent stretch for runners.
- A movement as simple as jumping jacks can be an excellent warm-up stretch. If you have issues with your leg joints, avoid the impact of the jump and just do the upper body movement as you step to the side and back.
- Do lunges. Forward lunges, backward lunges, and walking lunges are all excellent warm-up stretches. Try a lateral lunge by stepping to the side as wide as you can. Bend one knee, lunging to that side as you straighten the other leg doing it.
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