How to Warm Up Your Muscles Before a Workout: Fitness Trainer Tips

Proper warm-up is critical to more effective results and injury prevention.

A good warm-up prepares your body for exercise by increasing blood flow, activating muscles, and improving flexibility.

In this article, you will learn everything about how to properly warm up your muscles before training, get effective tips for safely and effectively achieving your fitness goals.

Warming up the body increases body temperature, dilates blood vessels, thereby increasing blood flow to the muscles. This provides oxygen and nutrients that prepare the muscles for work, says Yuliana Kuznetsova .

Activates the nervous system, improves muscle coordination. Increases range of motion by softening connective tissues and preparing joints for movement.

By warming up, we help the entire body prepare for more intense exercise.

Start, for example, with light cardio: running, fast walking.

Cardio warm-up exercises are performed for 5-10 minutes, breathing is calm and even, without shortness of breath. This increases the heart rate, the pulse increases. And the body warms up.

Also, do not forget about joint gymnastics, exercises for flexibility, strengthening muscles and improving coordination of movement. For example, various circular movements of the shoulders, rotation of the hands, bending and unbending of the knees.

Dynamic stretching, active movements, when you don't just hold this or that position, as in static stretching, but also move, warming up the muscles and raising the pulse. For example, lunges to the side with a turn. It is important to perform all movements smoothly when performing dynamic stretching.

Muscle Activation: You want to focus on exercises that activate the muscle groups you'll be working during your workout. For example, if you're lifting weights, do lighter versions of the exercises you plan to do, using lighter weights or less resistance.

When warming up your body, it is important to consider your needs, what kind of workout you will have, what muscle groups, whether there were injuries, whether it is suitable for your level of training. Consult a professional trainer who will explain the purpose of each exercise and help with the technique.

Adjust intensity or duration as needed.

As with your workout, gradually increase the duration, or intensity, of your warm-up.

Warm-up example (5-10 minutes):

Cardio: Jogging in place, or jumping jacks (1 minute)

Dynamic stretching: arm circles forward and backward (30 seconds each arm), also with the leg, circles forward and backward (30 seconds each leg), torso rotated in a circular motion to the right and left (30 seconds each)

Muscle Activation: Squats (10 reps), Push-ups (5 reps),

What errors may occur:

- Skipping the warm-up and not spending enough time warming up your muscles.

- Perform quickly in terms of time and intensity.

- Use static exercises.⠀

Warming up, warming up your muscles is an essential part of any fitness program. Warming up your muscles prepares your body for exercise, reduces the risk of injury, and increases performance.

Consider your individual needs, monitor your progress, and follow these guidelines to safely and effectively achieve your fitness goals.