Warm Up Your Workout
If you’re like many fitness enthusiasts, you may be tempted to jump right into your workout without a proper warm-up. Don’t do it! Start with 5 to 10 minutes of light cardio, like a quick jog, jump rope, or a few sets of jumping jacks. This revs up your cardiovascular system and gets your blood flowing to your muscles. It’s like warming up your car before hitting the highway- it just runs smoother.
Warm-Up Exercises to Try
From slow, controlled squats to fluid, flowing sun salutations, there are plenty of warm-up exercises to choose from. Here are a few of our favorites:
- Leg swings: Hold onto a wall or stable object for balance. Swing your right leg forward and backwards slowly increasing the height each time. Do this about 10-15 times, then switch legs.
- Arm circles: Stretch out your arms to your sides and make circles in the air. Start with small circles, then gradually make them bigger to loosen up your shoulder joints.
- Jumping jacks: A classic warm-up, jumping jacks get the blood flowing throughout your whole body. Do them for about a minute.
Cool Down Your Workout
Just like the warm-up, a proper cool-down period after your workout is very important. Contrary to popular belief, stopping suddenly can cause lightheadedness. Instead, cool down with 5-10 minutes of lighter activity, like walking. Afterwards, take a minute to stretch your muscles while they’re still warm. This will help reduce soreness later.
Cool-Down Exercises to Indulge
The goal of your cool-down is to return your heart rate close to its resting rate. Here are a few exercises to assist you:
- Walking: It’s straightforward, but it works! Walking helps bring your heart rate down gradually, and gives your muscles a chance to cool down slowly.
- Deep Breathing: Take a comfortable seated or lying position. Inhale deeply, hold for a moment, then exhale slowly. Repeat for a few minutes to calm down your system.
- Stretching: Stretch out your muscles to help speed up recovery and reduce soreness. Some good ones to try include the hamstring stretch, quadriceps stretch, and shoulder stretch. Remember, don’t bounce!
Your Journey Starts Here!
Remember, whether you’re just starting your fitness journey or you’re an experienced athlete, a proper warm-up and cool-down are essential parts of a successful, safe workout. Want to learn more about building the perfect workout routine for your goals and abilities? Schedule a No Sweat Intro- a free consultation with one of our skilled coaches. You’ve got nothing to lose…except possibly a few unwanted pounds! Sign up here, and let’s get moving!