The best way to stay safe when working out is to warm up. A proper warm up can reduce the risk of injuries and make your workout more effective. A good warm up will increase body temperature, get blood flowing and wake up your nervous system before you start your workout or game.
Warming up is the key to a safe workout.
Warming up is the key to a safe, injury-free workout. Before you go full speed into a run or other exercise, it’s important to warm up your body by doing a series of low-intensity movements that gradually increase in intensity over time. Warming up helps prepare your muscles, joints, and tendons for activity so they can perform at their peak level without getting injured or straining too much during exercise. It also gets the blood flowing through your body and improves circulation—which means better oxygenation of muscle tissue! The result is an enhanced warmth across all systems in the body that allows for greater physical performance with less risk of injury.
A proper warm up will increase your body temperature, get blood flowing to your muscles, and wake up your nervous system. This is important because when you start exercising the muscles move faster than they are accustomed to. If they haven’t been warmed up properly, this can result in an injury.
A good way to warm up is by doing 5-10 minutes of low intensity aerobic exercise such as walking or cycling at a steady pace before starting an exercise routine for about 20 minutes (about 2/3 of the time you plan on actually exercising).
Jogging for five minutes is a great start.
Jogging for five minutes is a great start to any warm up. It can be done anywhere, and helps prepare your body for exercise by raising your heart rate and increasing blood flow. If you’re not sure how to jog properly, use this guide:
Start with one minute of brisk walking; then spend 30 seconds at a slow jog
Repeat until you’ve covered five minutes in total
Getting your heart rate up and body moving.
High knees, skips, and butt kicks are great cardio warm ups to get your heart rate up and body moving. Stand tall with feet together, arms at your sides. Then bring one knee up by bending the supporting leg and bringing it toward your chest. Bring that knee back down to start position before repeating for the other side.
Skips are similar to high knees, but instead of bringing a knee up into your chest you will simply alternate bringing either foot forward while keeping both feet moving in rhythm with each other. Quickly alternate between skipping on each foot—this will help get your heart rate up quickly!
Butt kicks are another variation of an exercise that helps warm up those hamstrings while also providing some cardio work as well; they’re done by alternating lifting one foot off of the ground behind you while keeping the other firmly planted on the floor (NOTE: You should not bend over or go too low when doing this exercise).
We hope that this article has given you a better understanding of the importance of warming up and how to do it safely. Besides that, to avoid bodily injury, you can also choose to wear protective gear, such as wearing elbow pads and compressa knee sleeves to protect your elbows and knees. Remember, it’s not just about getting warm—it’s also about making sure your body is prepared physically and mentally for what comes next.