Feeling pressed for time? Don’t skip your warm-up! A proper warm-up gets your heart rate up, loosens your joints, and preps your muscles for exercise. The result? Better performance and a lower risk of injury.
At Novell Primary Care and Weight Loss, we’re all about making movement sustainable and safe. That starts with a solid warm-up.
Here are some of our favorite go-to techniques that we include in our fitness plans.
A warm-up is a short, low-intensity activity you do before your main workout to prepare your body for exercise gradually. It increases blood flow to your muscles, gently raises your heart rate, and loosens up your joints.
Think of it as the body’s way of shifting gears from rest to motion.
When we create your fitness plan, we focus on the activities you love most, so that means your specific warm-ups can vary depending on what activities you pursue.
In general, though, these are our top favorite ways to warm up your body:
Whether you’re gearing up for strength training or cardio, start with 3-5 minutes of walking. On a treadmill or around the block, a brisk walk gets your blood flowing and gently increases your heart rate without overwhelming your system.
Dynamic stretching means moving through a full range of motion rather than holding a stretch. Think arm circles, leg swings, lunges with a twist, or high knees. These movements wake up the muscles you use during your workout.
Bonus: These stretching perks extend beyond your workout. Regular stretching improves your endothelial function (the lining of your blood vessels), and good endothelial function helps prevent cardiovascular disease.
Grab resistance bands or light dumbbells and mimic the motions of your upcoming workout. For example, do a few bodyweight squats before you hit the barbell or shoulder rolls before pressing weights overhead.
Hip openers, ankle rolls, and shoulder mobility exercises are excellent if you’ve been sitting all day. These drills help increase joint flexibility and improve posture, which is especially important for safe form during strength or HIIT workouts.
Take a moment to tune in to what you’re about to do. Deep breathing or a quick visualization of your workout can help you mentally prepare and stay focused. A good mindset can make all the difference. (Distraction can increase your risk of sports injury!)
There isn’t just one favorite warm-up. The best warmup mimics what you’re about to do. Going for a run? Include butt kicks, skips, or a few light jog intervals. Lifting weights? Focus on activating the muscle groups you’re training that day.
Bottom line? A 5- to 10-minute warmup is one of the simplest ways to take care of your body and your goals.
If you need help customizing your fitness routine, our team at Novell Primary Care and Weight Loss in Tallahassee, Florida, is here to help. Book a consultation today to learn how we can support your journey.
