4 Time Tested Techniques to Warm Up Prior to a Workout

Warm up prior to a workout can reduce injuries and improve blood flow.

Warming-up improves blood flow, boosts the body temperature and makes the collagen more flexible and receptive to intense activity. The aim of these pre-workout activities is to slightly increase the heart rate, but not to the extent experienced during the workout. 

The warm-up techniques are basically categorized under four broad categories. Fitness trainers customize the warm-up techniques based on FITT and individual needs.

·        Cardio warm-up Techniques: A Cardio warm-up includes activities like walking, jogging or 5-10 minutes on a Cardio machine. You should consider machines that flex all the joints and muscles of your body, as an elliptical trainer or a rowing machine.

·        Bodyweight warm-up Techniques: If your exercise regimen involves a lot of weight lifting activity, then your warm-up technique should mimic movements that are generally involved in a lifting activity. Examples of such warm-up exercises are half-range push-ups and squats followed by jumping jacks.

·        Track-style warm-up Techniques: These exercises have been followed since ages by school track teams, while gearing for a two-hour practice. Exercises like walking lunges, skips, calf walks, back stretches, hamstring stretches, twisted lunges and grapevines get all the muscles of your body ready for the workout.

·        Roll and stretch Techniques: A foam roller stretches and lengthens the muscles, as well as the soft tissues of your back, thighs and calf muscles. It works out the knots and provides relaxation similar to a deep sports massage. This relaxation procedure is followed by basic stretching exercises to trigger the muscle activity and avoid sprains.

Correct warming-up technique is as essential as the exercise itself. It helps the body to move from rest phase to activity phase in a smooth manner, thereby prolonging the workout period and the intensity of exercise.