Get to know: Warm up Exercises – Importance and Benefits

Sports make us very excited. We like to play them all day, but it is hard to do this for a living.

Choosing sports as a career is different from the way people see it in their leisure time.

First, it is about being disciplined and dedicated. It also takes practice. We love sports, but we don’t like routine.

Before every workout, you should warm up.

Warm up Exercises – Importance and Benefits
Warm up Exercises – Importance and Benefits

Warming up is an integral part of a healthy workout routine.

The benefits are numerous: it increases your range of motion by stretching, and gradually increases blood flow to muscles making them more pliable and easier to work with.

It also helps reduce your risk of injury, improves the quality of your workout, and makes you feel more confident for the rest of your session. So go ahead and stretch!

Warming up before any activity that involves repetitive movements or high-intensity exercises is essential in preventing muscle soreness and injuries such as pulled hamstrings or Achilles’s tendons.

Start off slow with some light cardio exercise like walking on a treadmill or riding a bike at low intensity for 10 minutes before you start working out harder. You’ll benefit from the additional warm-up time and be more prepared for what you intend to do.

Doing a few simple stretches beforehand also prepares your muscles and connective tissues for the strenuous activity ahead, preventing muscle soreness after working out. It boosts your overall performance as well.

Just like warming up is essential before you start vigorous exercising, it’s important to cool down afterward. Stretch for 5-10 minutes before you hop in the shower after a workout, and make sure to drink plenty of water throughout the day to help your muscles recover faster.

It’s crucial that you start exercising with a warm-up. It not only encourages your joints to move smoothly, but it also increases the flexibility of your muscles and makes them more pliable.

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Ignorance of its importance and laziness makes many people avoid doing warm-ups which affect their overall performance.

Warm-up involves a series of activities ranging from low to medium intensity, preparing one’s muscles for vigorous actions.

The warm-up helps our body and mind before we do something. It makes us move faster and be more efficient when we are working.

Basic benefits of warm-up include

  1. Enable oxygen in blood to travel at a faster rate.
  2. Increased elasticity of body muscles diluting muscle sprains and strains.
  3. Increased Heart rate and Respiration resulting more oxygen absorption.
  4. Reduces friction in joints due to increased production of synovial fluid reducing injuries.
  5. Promotes increased level of adrenaline evoking positive emotional response.
Warm up Exercises Static and Dynamic Stretching

Basic warm-up exercises are stretching, jogging, and skipping. There are three types of stretching: static, dynamic, and ballistic.

Static movements are done by holding a position of elongating the muscle at its maximum range (30 seconds).

Dynamic stretching entails a complete range of motion performed by a muscle to increase its range of movement without causing damage.

Ballistic stretching is a form of active stretching that may lead to increased injury and reduced gains.

Stretching is not limited to the range of movement as it can also be categorized into active and passive motions.

Passive stretching, which involves the application of gravity or external forces to a specific part of your body in order to induce a reaction, is best left for before bed.

Active stretching, which requires movement with applied force, is most effective when done alongside lifting heavyweight and doing rigorous cardio.


Warm-up your body is essential before exercising, so if you are planning to do any exercise you should do a warmup.

So warriors, Train like you’re second to play like First.

Warm up Exercises Static and Dynamic Stretching Full Body Stretches Infographics

COURTESY: Video – Lean Foundation | Images – Twitter, SportsScience, Spotebi, PaulaBecker

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