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For the cardio section, focus on keeping your muscles engaged. Dynamic stretches are stretches that you perform while moving. Remember to breathe out when your core and muscles contract.
These stretches should help with the exercises you plan to do during your workout or stretching session. For example, you should not be doing a warm for your upper body only if you plan to stretch your lower body. You can create your own routine by stringing together movements that you will be doing during your exercise or stretch.
There are three parts to a good warm up routine: cardio, light dynamic stretching and workout-specific stretches.
Always warm up the muscles that you will be working out afterwards. Skip to content Search for:. Why is it Important to Warm Up? Overview Passive vs. General vs. Workout-Specific Warm Ups There are two types of active warm ups: general and workout-specific warm ups.
Breathing and Control Like any workout, warm ups require you to breathe correctly, have control and be aware of your body. So what is the difference between warming up and stretching? Warming up and stretching tend to be done at the same time but are two distinct principles. Both are very important to safe, enjoyable and effective workouts. Warming up essentially warms the body up ready for exercise whilst stretching specifically focuses on the stretching of the muscles.
Warm up should always be done first followed by a stretching routine. Stretching has to be done correctly to have any benefit and to avoid injury, though so here are a few tips on how to stretch properly. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax and hold where it feels more comfortable.
Maintain and hold the stretch for 10 — 30 seconds. Holding a stretch for less time wont sufficiently lengthen the muscles. Holding a stretch too long may also have a negative impact.
Remember to breathe. Correct breathing in time with exertion is key to most physical activity and sport, this is also the case when stretching. Steady consistent breathing, will aid blood flow but is also a good indicator that you are not over stretching or not holding your breath due to pain or exertion. Try to stretch regularly, obviously before exercise but even if you are not exercising try to stretch at least 3 times per week.
The cool down should almost be a reversal of the warm up, gradually scale down the activity and finish off with some stretching. Your cool down routine should can vary depending on the workout but generally the purpose of the cool down is to:.
The cool down should involve some light aerobic activity, like slow jogging after had more strenuous run. Some light stretching may also be involved. Whether you are new to working out or an avid sportsman, adding a quality, warm-up, stretching and cooling down routine to your exercise program will give you the best chance to avoid injury and help performance.
Warm up Make sure you Warm up and stretch properly before exercising to prevent injury and make your workouts more effective. This warm-up and stretching routine should take 5 to 10 minutes.
Warm up for longer if you feel the need to. Start by marching on the spot for at least 3 minutes: Start by marching on the spot and them marching back and forth.
Pump your arms up and down in rhythm with your steps keeping your elbows bent. Knee lifts, aim for 30 to 40 knee lifts in 30 — 60 seconds. To do knee lifts, simply stand tall and bring up alternate knees to touch the opposite hand. Keep your abs stomach and back straight. Keep a slight bend in the supporting leg.
Shoulder Rolls — 2 or 3 sets of 10 repetitions To Shoulder roll, keep marching on the spot then roll your shoulders forward five times and then back five times then let your arms hang loose and repeat. Knee bends — 2 or 3sets of 10 repetitions To do knee bends, stand with your feet shoulder width apart and your hands stretched out.
Lower yourself no more than 10cm by bending your knee. Come back up and repeat. Twist your upper body — 2 to 3 sets of 10 repartitions. To stretch your upper body, place your hands on your hips and move your upper body left and right.
Try rotating your body clockwise and anticlockwise. Last but not least, just as you should work all your major muscle groups during the strength-training portion of your fitness routine, you should also stretch all your major muscle groups, at least during your first few flexibility workouts.
That'll give you a chance to see which muscles are tight enough to need your extra time and attention. Stretching your major muscle groups doesn't have to mean turning yourself into a contortionist. Once your warm up routine is done, try doing these simple stretches to see which muscles feel tight:. Bend your front right leg, allowing you to drop your weight, as you keep your left heel on the floor. Use your hands on the wall for support as needed. If you don't feel a stretch in your left calf, move your left leg a few inches farther back and try again.
As long as you're lying down, this stretch will help target your glutes and deep hip rotators. Fitness Workouts Exercises and Workouts.
Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor. Lisa Maloney, CPT. Lisa is a retired personal trainer with more than 4, hours of hands-on experience working with a variety of clients, from sports teams to weight loss and post-rehab populations.
She's also a professional writer. Make sure to warm up before stretching. Video of the Day. Why Bother With Stretching? Warmup Exercises for Stretching. What Type of Stretching? Simple Stretching Exercises.
Move 1: Chest Doorway Stretch. Stand in an open doorway and place both forearms against the doorjamb. Lean forward gently until you feel a stretch in your chest. Move 2: Back Stretch.
Stand facing a kitchen counter, table or other sturdy surface at roughly hip level. Place both hands on the counter or table, and walk your hips back from it until your back is flat and level. You should feel a stretch up and down the sides of your back.
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