Warm Up

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 Warm-up is a very important part of any workout routine. Warming up your body loosens it and prevents injury. It also prepares the mind for action. However, not every warm up routine is the same. Your warm-up routines should depend on your fitness level and the goal of your workout. But for a start, use the following four elements to guide your warm-up routine.

Loosen Up:

 Warm up your joints, muscles and prep your body for exercise with mobility movements such as foam rolling, arm swings, leg swings, hip circles and twists. Mobility exercises increase your range of motion and prevent injury.

Get The Heart Pumping:

 Gradual increased heart-rate during warm-up means a boost in blood circulation throughout your body, delivering oxygen and nutrition to the muscles, tendons, ligaments and organs. Practise warm-up exercises such as jogging, cycling and skipping.

Dynamic Stretching:

 When your muscles are warm, it is time for stretching. However, don’t hold stretches during your warm-up. Static stretching can hinder performance. Instead, do dynamic stretching where you move continuously through a range of motion. For instance, make arm circles in both directions, touch your toes and then reach to the sky. The idea is to not hold any position.

Practise:

 Move through the exercises planned for your day’s workout routine but at a lower intensity. For instance, if you are going to do back squats, warm up with a few bodyweight squats. Or if you have a long run ahead, warm up with a few technique drills. Practising the movement patterns will feed your muscle memory and continue to prepare your body for action.

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