Boost Your Workout: Expert Lists Benefits Of Warm-Up Exercises And What To Perform

Do you skip warmup exercises and jump to the main workout when in a hurry? Stop doing it right away! This may increase the risk of injury and put added strain on your muscles. Warming up before a workout is often overlooked, but it is a crucial step to ensure a safe and effective exercise session. To understand the importance of warmup exercises, we spoke to Ishaan Arora, Karnal-Based Body Building India Certified Fitness Trainer, who listed its benefits and exercises to perform.

Benefits of Warm-Up Exercises

Arora listed the benefits of warm-up exercises as follows:

• Increased Blood Flow: According to the Journal of Exercise Rehabilitation, warmup exercises help increase blood flow into the involved muscles and elevate muscular temperature.  It also boosts oxygen and nutrient supply to your muscles, which improves their efficiency and responsiveness.
• Enhanced Flexibility: Dynamic stretches help improve muscle elasticity, enhancing your range of motion and minimising the risk of strains or tears.
• Improved Muscle Activation: Engaging in specific warm-up exercises activates the muscles you’re about to target in your workout, fostering better mind-muscle connection.
• Elevated Core Body Temperature: Cardiovascular warm-up activities raise your body temperature, making your muscles more pliable and less prone to injury.
• Joint Lubrication: Mobilising your joints through warm-up exercises enhances synovial fluid production (produced as unfiltrate of blood plasma), reducing friction and allowing smoother joint movements.

Six Essential Warm-Up Exercises

Arora listed these warm-up exercises that you should practise before your main workout.

Jumping Jacks

1. To perform jumping jacks, start by standing with your feet together. Keep your arms at your side.
2. Simultaneously jump, spreading your legs to the sides and raising your arms overhead.
3. Jump again, returning to the initial position. Repeat for 1-2 minutes.

Leg Swings

1. Stand near a support for balance.
2. Swing one leg backwards and forwards, extending the range of motion progressively.
3. Switch legs and repeat. Perform 10 swings on each leg.

Arm Circles

1. Stand with feet shoulder-width apart, arms extended to the sides.
2. Next, make little circles with your arms, enlarging them over time.
3. After 15 seconds, reverse the direction. Repeat for 30 seconds.

Bodyweight Squats

1. Stand with feet shoulder-width apart.
2. Bend your knees, lowering your hips as if sitting back in a chair.
3. Maintain proper posture and push through your heels to stand back up. Do 15 reps.

High Knees

1. Stand with feet hip-width apart.
2. Raise one knee towards your chest while hopping on the opposite foot.
3. Alternate quickly, aiming for high knee lifts. Perform for 1-2 minutes.

Wrist Rolls

1. Raise your arms at a shoulder height in front of you.
2. Form fists and rotate your wrists in a circular motion, clockwise, then counterclockwise.
3. Perform the motion for 20 seconds in each direction.

[Disclaimer: The information in this article is shared by an expert and is for informational purposes only. Hence, we advise you to consult with your fitness trainer for a detailed plan for your exercise regimen.]