All about Warming Up for Sport & Exercise
(Fundamentals)
The human musculoskeletal system is like a rubber band. When cold, it is stiff, inflexible, and prone to injury. As it becomes warmer, it becomes more supple, flexible, and efficient. If you work out with cold muscles, they are likely to snap or tear. Muscles are like cars – if you race them from a cold start, they use more fuel and run less efficiently. They wear out and break long before the next service is due. The process of warming up is about raising body temperature to prepare for muscular exercise.
Types of Warming up
1. Quick warm-up – cardiovascular
2. Extended warm-up – takes more time and focuses more on the body areas that will subsequently be exercised.
3. Thorough warm-up – everything in (2 above) plus stretching and some use of light weights to slowly engage targeted muscle groups (in a specific order).
Always warm up with some cardiovascular activities, such as walking, jogging, cycling, or stair climbing.
Following a warming-up session, always incorporate a stretching/pilates session, as this will increase the range and flexibility of subsequent exercises and reduce the risk of injuries such as muscle tears and pulls.
I love doing Dumbbell Steps as part of my warming up before any gym session
Here are a few excellent ideas for warming up using steps and various low-impact moves:
(external links)
15 Minute Walking/Step Workout [Low Impact HIIT/Warm-Up/Finisher]
Aerobic Step Workout With Warm Up // Cardio Aerobic Stepper Workout
Step Bench Workout With Warm Up // Full Body Step Up Workout Routine
