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It is always important to do a warm-up before your workout to help prevent injury and get you ready to work out. A warm-up is an activity done before exercising, usually consisting of light stretching or aerobic exercise, that prepares the body for more strenuous physical exertion. A warm-up may be of any length, but usually lasts 5 to 15 minutes.
Warming up before a workout is important to get the blood flowing, loosen up joints and muscles, and get the body ready for exercise. The purpose of warming up before a workout is to prepare your body for physical activity. Warming up starts with 5-15 minutes of light aerobic activity such as walking or running on a treadmill. It should be low intensity enough that it doesn't make you too sweaty but high enough to get your heart rate going.
A warm-up is an activity that prepares the body for exercise. The more you do it, the better your performance will be.
warm up

The Benefits of Warming Up

  •  It increases blood flow to muscles and joints
  • It improves muscle temperature and range of motion
  • It increases energy levels
  • It reduces fatigue
  • It enhances cognitive function (e.g., memory, attention)

 A good warm-up routine should also include dynamic stretches like lunges, squats, pushups, planks, etc. This will help you stretch out your muscles and joints while also increasing blood flow to those areas.  Some people also like to start with some foam rolling or self release work which can also decrease the risk of injury. This can include rolling out your muscles, using a foam roller, or using self-massage tools. Warm up with dynamic stretches: lunges, squats, pushups. Warm up with foam rolling: roll out your muscles or use a foam roller.

How Long Should Warm-Up Be?

how long should you warm up

The time needed for a warm-up varies depending on what you're doing and how long you've been inactive, but 10 minutes should be enough to get your blood flowing and ready to work out.
The most important thing to remember about warming up is that it should be done gradually. This means that you should start with a low intensity activity, like walking or cycling, and gradually increase your intensity as you go. This also means that you should warm up for about 10-15 minutes before you hit your activity.

Types of Warm-Up Exercises

According to the WebMD article, there are 4 different types of warm-ups:

Active Warm-Up 

Active warm up is a new way to warm up your muscles and joints before a workout. It helps to prepare the body for the physical activity ahead. The active warm-up has been shown to reduce injury rates by 50% in high school athletes, as well as improve performance in sports that require power, speed, agility, and explosiveness.

Passive Warm-Up

Passive warm up is a technique that is used to increase blood and lymph flow. It involves stretching the muscles, tendons, and ligaments in the body before physical activity.  Passive warming up can be done by stretching or massaging the muscles in the body. For example, sauna or hot bath is considering a passive warm up. Doing this for a few minutes before physical activity will help reduce stiffness due to cold or tight muscles.

Static Stretching

Static stretching is a popular form of stretching that involves holding a stretch for at least 10 seconds. Static stretches are often used as part of a warm-up routine before sports or other physical activity. Static stretches are often used as part of a warm-up routine before sports or other physical activity. The idea behind static stretching is to gradually lengthen the muscle and increase its range of motion, while also increasing blood flow to the muscle and providing some degree of mental relaxation.

Dynamic Stretching 

Dynamic stretching is a form of stretching that involves movement of the limbs and joints through their full range of motion. It is not only a great way to warm up for exercise, but also can be done at any time during the day to keep your body feeling as limber as possible. There are many benefits to dynamic stretching before exercise. This type of stretch will help you prepare your muscles for what they are about to do and will help prevent injury by loosening the muscles and tendons. This type of stretch also helps you stay loose throughout your workout, which can improve performance in some cases. Dynamic stretches also help with flexibility, which can improve performance in other sports or activities like ballet or gymnastics.

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Conclusion 

Warming up is not just about getting your heart rate up and increasing blood flow to the muscles. It also helps prevent injuries by reducing muscle stiffness and increasing range of motion of the joints. It will help increase the strength of those muscles as well, which is why you should warm up before strength training.Warm up with a low intensity cardio activity like walking or riding a stationary bike, and then stretch afterwards. 
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Founded to enhance your workout, Gymammo made it their goal to design, produce, and distribute ready-to-wear athletic apparel made for all workouts. 

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