Stretching is extremely important before running or working out, however stretching alone should not be your entire warm-up. This article will attempt to lay the groundwork for a proper warm-up routine that includes static stretching. You will want t...
Stretching is extremely important before running or working out, however stretching alone should not be your entire warm-up. This article will attempt to lay the groundwork for a proper warm-up routine that includes static stretching.
You will want to do a total body warm-up before running or working out. If you are into high-intensity workouts, here are three key areas to include in your warm-up.
Increase Blood Flow
The goal here is to get your heart pumping, elevate your heart rate and overall body and muscle temperature. All that is required here is 5 to 10 minutes of light physical activity such as a quick walk, marching in-place, jumping jacks etc.
Static Stretching
Now that your blood is pumping and your muscles are warming up, you'll want to engage in 5 to 15 minutes of static stretching. You'll want to do some easy stretches to gradually lengthen all of your major muscle groups and tendons. Be sure to hit the quads, hamstrings, calves, shoulders, chest, and neck. You'll want to hold each stretch for 20-30 seconds.
Sport Specific Movements
The next step is to begin some light/easy sport specific movements. This may be slow jogging, light bench press, or dribbling a ball across the court. The idea is to get your body and muscles ready for specifically what you are about to put them through.
Properly performing these three types of warm-ups should ensure you are mentally and physically ready for your workout and should aid in injury prevention.
