How to warm up effectively before training –

For most people, time is a precious commodity. Therefore, many people prefer faster but more powerful workouts – those that leave us sweating a lot. The problem is that intense workouts require a good warm-up to get your body and mind ready (and avoid injury).

The good news is that good body preparation can be done very quickly. Check out the importance of warming up and seven options below:

IMPORTANCE OF HEATING

Warming up, when done correctly, helps gradually prepare your body for the activity you are about to tackle by increasing your heart rate, body temperature, and blood flow to your muscles. And these processes can help reduce your risk of injury and maximize your performance.

That said, the importance you should place on warming up will depend on how demanding the workout is.

TIPS FOR AN EFFECTIVE WARM-UP

1

DIAPHRAGMATIC BREATHING

Diaphragmatic breathing is a practice that promotes relaxation. This is a type of deep breathing that engages the diaphragm. When inhaling, it must expand; while when exhaling, it contracts, making the belly “grow”.

two

MYOFASCIAL RELEASE

Buy a massage roller and start myofascial release in the muscle groups you will be using the most in your workout.

3

DYNAMIC STRETCHING EXERCISES

Instead of doing jumping jacks and jogging in place, how about including some dynamic stretches in your warm-up? Pendulum, soldier and even lunges are great examples that warm up and help improve the range of your movements.

4

LIGHT CARDIO (OPTIONAL)

Finally, before you really hit hard, you can still prepare your heart with a light stimulus. Elliptical trainer, stationary bike, treadmill, rowing machine… Choose your favorite!