Reap the benefits of warming up and learn the best exercises to use to maximize your workouts! Whether you're learning to strength train or going out for a run. working out isn't something you should dive into cold.
Confession time: I actually hate warm-up exercises. Well, that’s not true, I really just hate the time spent warming up. I always have. It's one of those mind-numbing things I do because I know I should when in reality my mind is screaming to get started with something more intense.
Even though as a Certified Strength Coach I know better. Sad. I know.
It wasn't until I started lifting significantly heavyweights (follow me on twitter to see me crush my workouts!) that I realized the true benefits of warming up.
Part of my issue with warm-up exercises hatred is that they were so boring. I mean what the hell is the point in jogging on the treadmill for six minutes before moving into my workout? There isn't one.
Wasting time doing mindless movements on cardio equipment before your workout isn't overly effective. But that doesn't mean that using warm-up exercises in general, isn't a good idea. They need to be done properly (check out the video below) to reap all the benefits.
4 Benefits Of Warming Up
Before we jump into how to warm up you need to know why you're using warm-up exercises. Without this, you'll avoid using warm-up exercises before your exercise routine or half-ass them instead of giving them what they need: serious attention.
Warm-Up Exercises Give You Some Pre-habilitation Work
While you may not want to -admit it, everyone could use some pre-hab. Little warm-up exercises that work our old injuries, our problem areas (like poor shoulder mobility), and areas that we need to be functioning optimally for our workout to come are the most beneficial.
Pre-habilitation exercises help improve movement mechanics and prevent future injuries.
Warming Up Tells The Body What's To Come
The body doesn't function well when it's completely caught off guard. If you've just rolled out of bed, sat and checked your Facebook (follow me on Facebook by the way!), and then decided to do some weighted front squats your muscles are going to be confused as hell.. and not in a good way.
Using warm-up exercises with just your bodyweight or resistance bands signals your body (your muscles as well as your central nervous system) that something further is not the way.
It elevates your body temperature and gets your mind in the game.
Focus on:
- mimicking the movement's you'll be performing
- targeting specific joints like the shoulders and hips
- progressing the intensity into your workout
I like to use dynamic movements for this. The biggest aspect to focus on is that your movements should be specific to your workouts.
Meaning, doing bodyweight squats before you bench press isn't really practical.
Starts The Blood Flow
This seems obvious but part of using warm-up exercises is literally that muscles need to be warm before you use them. They don't like to stretch cold.
Getting the blood flow going is the best place to start when thinking of how to warm up before exercising.
Improve Performance
If you don't strength train you may not care about this.. but you should. Using a proper warm-up will help you lift more weight sure, but it will also help you achieve running goals and give you the biggest bang for your buck from your workout.
Plus, warm-up exercises help keep you injury-free which is necessary for every single mom ever.
Warm-Up Exercises
Below is a video with a few of my favorite warm-up exercises. These exercises:
- hit all major muscle groups
- elevate your body temperature/muscle temperature increases
- increased blood flow
- target the shoulders and hips
- give a basic idea of basic pre-habilitation exercises for everyday problems (poor upper back and hip mobility).
Are you a runner? Check out my five-minute running warm-up.
Warm-Up Equipment
When it comes to warming up before exercise, bodyweight exercises are amazing. That said, I also like to include exercises using a Light Strength Band or a Mini Green Band.
Not only are these bands super cost-effective (grab them from prosourcefit.com and save even more with the code "mamabearfit") but they give a bit more resistance and variety to your warm-ups which will help you hit your muscles just a bit more than you'd normally be able to.
Quick & Easy Warm-Up
Below is a warm-up that works for just about any athletic performance. It's simple, has minimal equipment, and only a few exercises.
It includes some dynamic stretching and basic movement and works before lifting, circuits, or aerobic exercise. Basically, it hits all major areas and gets your body ready to work out at home.
<br>
Other Fitness Tips You’ll Find Helpful
- Everything you need to know about working out at home
- The best bodyweight exercises
- Squat variations for wicked results
- Lunge variations for strong legs
- Glute training 101
- How to get started with strength training
- Follow along home workouts
- Fitness tips you need
Frequently Asked Questions About The Best Way To Warm Up
Dynamic movements like figure four reaches, fire hydrants, and pullovers are great warm-up exercises. Likewise, band pull aparts and squats with rotations are good as well.
Spending 4-7 minutes warming up before each workout session is plenty of time when done correctly. Use exercises that mimic the movements you'll be using with a combination of dynamic stretches and basic exercises.
A proper warm-up should start off every single workout. This means mimicking the movements you're about to perform (it can include dynamic and static stretching), warming up shoulder and hip mobility, and generally preparing the body of what's to come to maximize athletic performance.
Your warm-ups don't need to take fifteen minutes to be effective. In fact, my warm-ups only last through 1.5 songs on my iPod. Keep it simple but keep it effective.
Lost With Liv
Thanks for sharing! There's so many ways to get a great work out in without having to go to the gym. I'll have to try these soon! 🙂
fitasamamabear
Good luck and enjoy!
Cristina
Every since middle school, our teacher insisted on warming up properly. I'm so grateful I kept her piece of advice. It cand up pretty painful if you don't warm up.
fitasamamabear
It is painful! I used to hate warms ups because I thought they pretty much consisted of running and jumping jacks.. but there's SO much more to it (I guess fifteen years of learning will teach you some things lol)
melissa chataigne
Such a great reminder! I think we want the results without getting prepped. Thanks for this. Sharing with my hubby! xx
fitasamamabear
Glad I could be of service! I used to hate warm ups so I needed the reminder sometimes too 🙂
Gillian
I did a course on warming up with dynamic stretching. What a difference it made for me and the players I coaches. Its a great routine for getting your head in the right place for training or a game.
fitasamamabear
It is! Especially when it comes to athletes, jumping into a game or a workout with a half ass warm up (some basic jogging/jumping) is a sure fire way to have a crappy game or an injury.
Christine
Such a great reminder to warm up and I have to admit that I NEVER do. Thanks for sharing! Funny that I came across your post today since I contacted you last night because I nominated you for the Blogger Recognition Award. 🙂 Just in case you missed it, read it here https://www.fortheloveofteachers.com/bloggers-recognition-award/ and you'll know what to do next. Congrats and enjoy!
Christine at For The Love of Teachers
fitasamamabear
Haha thanks for following Christine! I used to hate warming up too- I thought it was so boring haha but it so beneficial once you go about it the right way! And thanks for the nomination 🙂
Imen
Thank you for sharing! I'll have to try these soon!
fitasamamabear
Enjoy!
Beth Davidson
I feel like I run out of time for any workouts right after I finish the warm ups. Or maybe I'm just really lazy, it's hard to say. 🙂
aareeba
I always workout at home as am comfortable being at home and these are some really helpful tips 🙂
fitasamamabear
Glad they're useful! I love working out at home- it makes it so much easier to stick with a routine!
Atim at EffiFit
I'm glad I'm not alone in my lack of love for a warm-up. I actually learned some good warm ups and warm skills from Crossfit!
fitasamamabear
You are definitely not alone! Yea crossfit would have a lot of good dynamic movements- glad you're making use of them!
Lex @ Flecks of Lex
I loved the warm-up video! I have to start incorporating those warm-up squats where you grab your toes into my warm-up. I bet my hamstring will love it!
fitasamamabear
Glad you liked it! Yea the squat stretch feels awesome on the glutes and hamstrings- it's one of the ones I actually like!