We’ll keep this brief. When you’re eager to work out, the last thing you want to do is slow your roll with a long warmup that has you flopping around the floor like a fish, draining your momentum. If you passed fifth grade P.E., you’ve already had it drilled into you that warming up is crucial and not to be skipped, so we’ll spare you the speech about howimportant it is. Instead of lecturing, we’ll give you some warmup options that get you sweating and ready to perform any of the workouts that follow, but also fit into the time you have and your level of patience—whatever the case may be. Most important is that you don’t start lifting heavy weights, jumping, or running totally cold, which common sense should tell you is an injury waiting to happen.
What’s the best warm up ?
If you have at least an hour in which to train, or a history of injuries that could otherwise impede your ability to train safely, your warmup should begin with foam rolling and include a wide array of dynamic exercises and static stretches.
A) If you’ve tried a foam roller after a tough workout, you were instantly aware of its ability to help relieve muscle aches and soreness. It also provides an easy way to start getting warmed up, as it promotes blood flow. Rest your muscles on the roller (a tennis ball, softball, or lacrosse ball work, too) and roll them out for about 30 seconds each. When you find a tender spot, hold the position until you feel it begin to release (or for as long as you can stand it). Pay extra attention to the hips, glutes, outer and inner thighs, lower back, calves, and lats. You can repeat the rolling after your workout as well if you like, as this may enhance recovery.
B) Perform some light activity that elevates your heart rate and makes you feel warm (though not necessarily fuzzy). This could be a set of 30 jumping jacks, a fiveminute walk on the treadmill (set to a slight incline), or a minute or two of jumping rope. Other cardio machines like a stationary bike or an elliptical machine can also get your blood flowing.
C) Now you’ll begin what’s often called a dynamic warmup. In addition to encouraging further blood flow and higher body temperature, dynamic exercises take your muscles through the ranges of motion you’ll use in your workout, preparing you to get into those positions safely. There are endless options, but try this routine. -> Click here.