Get extra 20% doing Warm Up before your exercises.

Warm Up

 This article is about pre-exercise activity means Warm up. The Warm up is a preparation for physical exercises or a performance by exercising or practicing gently beforehand.Warm up is used before performing or practicing physical activities. Athletes, bodybuilders, Gymnastic, Yoga Practitioner, and Physical sports people used to do warm up before performing. A warm up generally consists of a gradual increase in intensity in physical activity, joint mobility exercise, and stretching followed by the activity. For example, before running or playing an intense sport, the athlete might slow jog to warm their muscle and increase their heart rate.

Why Warm Up is Important?

Warm up is not just an expression- you actually want to heat up your body. Warm muscles are looser and thus stretch better without the risk of injury. Working to increase your pulse rate as well, warm up, also known for pulse raiser. Unless you want to increase your risks of injuries and reduce your performance, a good warm up is critical. It is important that warm ups be specific to the activity, so that the muscles to be used are activated. The risk and benefits of combining stretching to warm up are disputable, although it is generally believed that warming up prepares the athletes both mentally and physically. In a study showed improvement in performance.

• Warm up programs can improve the strength of the knee muscle, in turn may decrease injuries.

• A comprehensive warm-up program did not significantly decrease injuries in football campared to a control group.

• In baseball, warm up swings using a standard weight bat are effective in increasing batting speed.

• Also in boxing, it shows that warm up before match helps in foot-work and increases response actions.

Some of the best Warm Up exercises.

• Jogging : A slow pace jogging a very basic and effective full body warm up. Jogging help to warm up every muscles add on increase heart rate.

• Jumping Rope: Jumping rope is HIIT (High intensity-interval training) a full body warm up exercise . To know the benefits of jumping rope you can check out this article. 

• Surya Namaskar: It is one of the best exercise combinations with 12 yoga pose which helps the whole body warm up and stretching. Step by step complete guide for surya namaskar.       12 asanas (pose) of Surya Namaskar.  

1.  Pranamasana (Prayer pose)
2. Hastauttanasana (Raised arms pose)
3. Hastapadasana (Standing forward bend)
4. Ashwa Sanchalanasana (Equestrian pose)
5. Dandasana (Stick pose)
6. Ashtanga Namaskara (Salute with eight parts or points)
7. Bhujangasana (Cobra pose)
8. Adho Mukha Svanasana (Downward facing dog pose)
9. Ashwa Sanchalanasana (Equestrian pose)
10. Hastapadasana (Standing forward bend)
11. Hastauttanasana (Raised arms pose)
12. Tadasana (Mountain pose)                                     

• Dynamic Warm up: A dynamic warm-up uses stretches that are "dynamic," meaning you are moving as you stretch. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
  

Some of best Dynamic Warm up exercises.

1. Jumping jacks.
2. Arm circles.
3. Side shuffles.
4. Lunges.
5. Leg Swings.
6. Jumping Squats.
7. Inch-Worm.
8. Dynamic peiogen.
9. Frog Walk-In.
10. Hindu Squat (Uthak-Baithak)

I hope it’s now clear that a solid  warm-up can effectively prepare your body for exercise. The next time you go for a jog, play some hoops, or hit the gym, give this warm-up a try. Your body will thank you!

Don't Forget about stretching also.

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