Doubtlessly, every fitness enthusiast understands the benefits of warming up before starting real workouts. However, if you work out independently, the chances are you know just a few full-body warm up exercises.
Worse, you may perform the workouts improperly, exposing yourself to injury. The fitness instructors at YMCA of Central Kentucky have compiled a list of 5 full body warm up exercises to prepare your body adequately.
Best Warmup Exercises We've Found
The following is a list of other great full body dynamic warm up exercises you'd want to add into your workout routine.
Jumping Jacks
Jumping jacks is one of the most effective full-body warmup exercises. The exercise activates muscles in your shoulders, legs, arms, thighs, and buttocks. Moreover, jumping jacks increase your breath rate and blood flow, preparing the body for strenuous physical activity. Especially in the warm-up phase, consider offering a low-impact option such as tapping feet out instead of high-impact jumping to accommodate varying fitness levels and minimize stress on joints.
Mountain Climbers
Mountain climbers' warmups help activate muscles at your core, shoulders, legs, arms, and chest. Moreover these full body warm up exercises increase blood circulation. Doing mountain climbers is simple. You position yourself in a plank position and bring one knee toward your chest. Afterward, switch to the next leg and keep alternating.
Body Weight Squats
Bodyweight squats are another great exercise to warm your entire body before a workout. The exercises activate various muscles, including quadriceps, hamstrings, quotes, and calves. This warmup involves standing with your feet shoulder-width apart. Then, you lower your body as if sitting in a chair. When your hips are parallel to the floor, push back to the standing position and do several reps.
Knee Push-ups
Knee push-ups warm up multiple muscles at the chest, shoulder, arms, and core. Like their name suggests, these full body warm up exercises start in a plank position with knees bent and feet lifted off the ground. Afterward, you lower the chest towards the ground by bending the elbows. Then, push back up to the starting position and do several reps.
Regular Pushups
Regular push-ups help activate your back, chest, arm, shoulder, and core muscles before you begin workouts. Push-ups are quite easy to perform. You get your body into a plank position and then lower your body toward the ground by bending your elbows. Push back up to the starting position and do several repetitions to warm up.
High-Low Plank
The high-low planks full body warmup exercises help fire up your shoulder, arms, chest, lower back, and core muscles. As the name hints, these warmups combine low and high planks. You position your body in a plank position and then lower your forearm to the ground, followed by the other. Then, you push back onto the starting position and do multiple repetitions.
Why a Warm Up Matters
Warming up before starting the main workouts has several benefits. For one, exercise increases blood flow and increases muscle temperature. The elevated blood supply and temperature reduce the risk of tears and strains.
Moreover, warmups dilate blood vessels, ensuring tissues receive an adequate supply of oxygenated blood. With a boost of oxygen supply around the body, cells produce more energy to sustain intense activity.
Likewise, warming up increases your breath rate, preparing the respiratory system for the demands of your workout. For instance, an increased breath rate helps you inhale more oxygen for energy production and exhale carbon oxide.
Take Your Workout to the Next Level Today
Like regular exercises, you must execute full-body warmup exercises following the right technique to maximize effectiveness. Otherwise, you increase the risk of strains, sprains, and tears due to inadequate muscle preparation.
Assuming you wish to get your workouts right every time, partner with the YMCA of Central Kentucky at one of our several locations. Our instructors will guide you through sessions, ensuring your routine starts with warmups, follows proper technique, and ends with a cool-down session.
Contact our fitness instructors to learn about full-body dynamic warmup exercises.
