Saturday, November 27, 2021

    4 Warm-up Exercises to Perform Before You Kick off


    You might feel tempted to skip a warmup and jump straight into your workout if you’re short on time. But doing so can increase your risk of injury and put more pressure on your joints and muscles. Before you move into the exercise and play out your sets, it is basic to perform warm-up. By completing appropriate warm-up exercises, you will minimize the chances of injury and will guarantee it prepared your muscles to manage the diligent workout. Doing so can help you get a lot of benefits. Here are 4 warm-up exercises to perform before you kick off.

    Advantages of Warming Up

    - Advertisement -

    Warm-up exercises can help prepare your body for harder activity and make the workout easier. Some warm-up’s benefits include:

    • increased flexibility
    • lower injury risk 
    • increased blood flow
    • increased oxygen 
    • improves performance 
    • better motion range, 
    • less tension
    • less pain in the muscles

    You can do a specific warm-up or pursue the following warm-up exercises with a wide range of moves. These exercises together can help prepare your muscles for most workouts. With an easier version of each workout, you can begin slowly before you move into a more difficult stage of the workout. Try warming up for at least 10 to 15 minutes. The more intense your exercise will be, the longer it should be for you to warm up.


    via GIPHY

    This classic workout works with your upper body, core, and glutes. You can push it on your knees to make it less difficult. Once you’ve warmed up, by pausing in the lower position for a few seconds, you can increase the intensity.


    via GIPHY

    Planks are an outstanding warm-up for constructing core and back strength and enhancing posture.


    via GIPHY

    Squats is a compound exercise targeting many of your muscles, including your quads, hamstrings, and glutes. By going down halfway, you can perform the first few squats simpler. Then you can improve slowly so that the last few repetitions are complete squats. Once you’ve warmed up, you can increase the intensity by keeping weights.

    Side lunges

    via GIPHY

    This workout works your lower body and can help strengthen your legs, glutes, and hips. You can perform the first few lungs simpler by just going down halfway and then advancing to the complete lunge. Using dumbbells or opposite hand reaches, you can increase the intensity after you’ve warmed up.


    Although warm-up exercises are often ignored, they are a significant part of any exercise routine. The body requires some flexibility before you start your workout. Try warming up for at least 10 to 15 minutes. The more intense your exercise will be, the longer it should take to warm up.

    Related: The science behind muscle growth in weight training


    1. Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High Schools. Arch Pediatr Adolesc Med. 2011.
    2. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010.
    - Advertisement -
    Naeem Durrani BSc
    I am a retired pharmacist, nutrition expert, journalist, and more. My interests include medical research, and the scientific evidence around effective wellness practices, which empower people to transform their lives.
    Related articles
    Subscribe to our newsletter

    Subscribe to our weekly newsletter and get notified about new articles right in your inbox.

    Your privacy is important to us.
    Stay Connected
    Most Popular