FitSugar

How to Warm Up For Every Type of Workout

Leta Shy — Wed, 28 Mar 2012 13:16:18 PDT

You know that you should warm up no matter what, but if you ever wondered what exactly you should be doing, here are specific warm-ups for different kinds of workouts.

Yoga: Think you don't need to warm up before yoga? Think again. Warming up before your class can help your performance and keep you from being sore the moment you stretch out into Downward Dog. Keep your wrists, shoulders, and back muscles loose with these four upper body warm-up ideas you should do before your next yoga class.

Running: Walking briskly or jogging is an easy way to warm up for your actual run. But if you want to warm up in a way that targets your muscles specifically, dynamic warm-ups are the way to go. These warm-ups raise your heart beat and loosen tight muscles while you perform the moves, making you primed to have a good run. Try this short dynamic warm-up before you go out for your run.

Find out more ways to warm up after the break.

Gym 101: Strength-Training Warmup

Susi May — Wed, 25 Jan 2012 15:12:55 PST

A solid warmup sets you up for a solid workout. When it comes to prepping for strength training, an active warmup primes the joints and muscles, prepping them for the heavy lifting. Lauren, my Equinox trainer, introduced me to these moves, and after a little light cardio - for me, it's five minutes running on a treadmill at a 6 mph pace, but the elliptical or a little jump rope would work - Lauren has me do three out of these five moves. Mix and match the exercises however you please, or do them all for a very thorough warmup.

Rocking Lunge
Give an active stretch to both your hips and hamstrings with the rocking lunge. Start in a deep lunge with your right leg forward; you can even bring your left knee to the floor. Straighten your right knee to rock your weight back and onto your left foot to lengthen the hamstring. Flex your right toes as you rock into the hamstring stretch. Return back to your deep lunge and repeat for a total of 10 times on each side.

Toy Soldier
A walking kick, the toy soldier stretches out the back of the leg, both hamstrings and calves. Step forward on your right foot, and kick your left leg forward, bringing your left toes toward your right hand. Step onto your left foot and kick the right leg, bringing right foot toward left hand. Take 20 steps total.

Keep reading for three more moves.

Warm Up With 3 Dynamic Moves Before Your Next Run

Jenny Sugar — Mon, 17 Oct 2011 01:20:24 PDT

Walking briskly for five minutes is a great way to warm up before running, but it's not exactly the most exciting activity. Here are three fun and challenging moves you can do inside, which is nice if it's chilly, before heading out for a jog.

Running Plank
Here's a move that will get your blood pumping and warm up your upper body as well as your hips, lower back, legs, and core.

Begin in a plank position (top of a push-up), with your shoulders over your wrists and your body in one straight line. Engage your abs and step your feet together. Bend your right knee and draw it into your chest.
Then simultaneously and quickly step your right foot back and bend your left knee into your chest. Keep alternating so that you're essentially running in place. Move as fast as you want, making sure to keep your abs pulled in.
Do this for one minute, take a break, and repeat.

Learn the the other great moves after the break.

Do You Stretch Before Working Out?

Leta Shy — Fri, 08 Jul 2011 02:21:06 PDT

During my high school track days, no runs would start without first a team stretch. We performed all the stretching staples to help relax and release our quads, hamstrings, and upper-body muscles, and only then after would we be allowed to hit the track.

Back then, we were told to do stretches in order to warm up our muscles and get them ready to hit the ground running. Now when I run, I usually just throw on my shoes and start out with a jog to warm up. And when I strength train with my Crunch trainer, he only has me warm up with a little cardio before we begin, usually five minutes on the elliptical. While warming up is essential before you begin any workout, he says, static stretching before exercising isn't necessary. My trainer does say that any preworkout stretching should be active or reserved to a foam roller. (He also adds that stretching after a workout is imperative. It helps muscles repair themselves, which reduces soreness.) Adding to his advice are multiple studies that say stretching a cold muscle isn't safe because it's more likely to tear and it's less effective. New research has found that stretching before exercise may make muscles contract and become shorter, the exact opposite of what you want before working out.

Many people, however, find stretching beneficial to their workout and say that it can help reduce injury or keep them looking toned and lean. What's your side in the debate?

Get Fit Challenge 5: Pre-Workout Warm-Up

Fit Community — Wed, 09 Feb 2011 01:00:10 PST

FitSugar reader kmariem shared her warm-up for the fifth challenge of our Get Fit For 2011 giveaway.

So, I run, train with weights, swim, x-country ski and all that good stuff. Those activities vary, but my warm-up doesn't. It has five steps, repeated three times.

10 standing lunges on each side.
15 mountain climbers.
15 chops
10 push-ups
5 shoulder stretches (use a bar or rope to loosen up your shoulders, forward and back).

So that's it.

Share your latest workout (cardio, strength training, warm-up) in our Get Fit For 2011 challenge group to enter to win a $100 Nike gift card and a chance to win our grand prize - a four-day fitness boot camp in LA!

Warm Up For Yoga? You Bet

FitSugar — Thu, 18 Mar 2010 12:30:47 PDT

I am a big fan of vinyasa flow-style yoga, but in a typical yoga flow class you do anywhere from 20 to 40 yoga push-ups, as my favorite instructor calls the vinyasa, or the link between poses. Needless to say, all those chaturangas really work your upper body. This is why I like to warm up a bit before yoga to lubricate my joints and prime my wrists to take some weight. Here are a few moves I like to do before stepping into my first downward dog:

Wrist figure eights: Begin with your elbows bent and your hands in front of you, like you were holding a tray. Begin to draw sideways figure eights with your hands allowing your wrists to move. The palms will alternate between being up and down. Reverse the direction of circling after 10 to 12 reps.
Push a wall: Start with your hands in loose fists just below your shoulders. Spread your finger wide as you push an imaginary wall away from you, feeling the power of your arms from your shoulders to your fingertips. Bring your hands back to starting position and repeat 10 times.

I have two more moves for you, so keep reading.

Cold Weather Tip: Warm up Indoors

FitSugar — Thu, 22 Oct 2009 15:00:00 PDT

I don't know about you but working out in the cold can sometimes be uncomfortable because it makes my muscles extra tight. What helps me is to warm up inside before heading out into the chilly weather.

Before a run or bike ride, I do about 5-10 minutes of light cardio inside. Jogging in place, jumping rope, or going up and down my stairs is just enough activity to loosen up my body and get my blood pumping. When I get outside, it's less of a shock to my system. If you'd rather do your warm-up exercises outside, a hot shower is another great way to loosen up your muscles before a cold weather workout.

You Asked: When to Stretch?

FitSugar — Wed, 06 May 2009 09:00:00 PDT

Hiya Fit,
I still consider myself to be a novice runner and am plagued with lower leg issues - mainly shin splints. I realize how important stretching is to prevent these types of issues but am just confused on when to stretch. So, I've got a question for you. For a runner, what are the best stretches to do before a run, the best stretches for right after a run, and the best stretches for rest days?
Thanks!
- Running Newbie

This is a great question, especially since stretching has long been associated with warming up. Learn when to stretch when you

Stretching is a great way to increase flexibility, but is best done after you run or work out when your muscles are warm and pliable. This doesn't mean you skip warming up. The best way to prepare your body for running is to walk briskly or jog slowly for five to 10 minutes. This really applies to all kinds of cardio workouts: warm up with an easier form of what you will be doing. Bike in an easy gear or use the elliptical with low resistance and slight incline. Also consider doing a dynamic warmup for running, by doing slow and exaggerated motions of running: high marches, butt kicks, heel walks, toe walks, and then some walking lunges.

When you are done with your run - remember to cool down by going more slowly for the last five to 10 minutes, depending on the length of your run, to get your heart rate down - you should stretch. Here are some stretches I recommend post-run. As for shin splints, make sure to keep your calves flexible with these stretches, which you can do every day after you've walked for a bit, and check your gait. Here are some tips to help prevent shin splints.

Have fun running!

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Running Tip: Take a Hot Shower Before a Run

FitSugar — Mon, 22 Sep 2008 13:00:00 PDT

Autumn starts today, and you may notice that your early-morning runs are cooling off. Moving tight muscles in frigid temps is a great way to pull a muscle, so here's a little tip I picked up from my running buddies. Before a long run in the cold, warm up your muscles with a hot shower. I know it may seem a little weird to take a shower before you get all sweaty, but it really works. You can do some gentle stretches in the shower while the hot stream massages your neck, shoulders, lower back, and legs. It doesn't have to be long, just five minutes or so, then you can dry yourself off, put on your gear, and head out the door feeling warm and refreshed.

Fit's Tip: If it's really chilly outside, don't wet your hair before your workout since that'll make you cold.

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You Asked: Why Are Warmups and Cooldowns Important?

FitSugar — Fri, 19 Sep 2008 03:30:00 PDT

You're asking and I'm answering . . .

Hey FitSugar,
I've been reading that warmups on treadmills are important to lose weight; why is warming up and cooling down important?
- Confused Cardio Fan

Thanks for the question. I'm happy to say that your sources are correct, both warming up and cooling down are very important. To find out why just

Even though they may seem totally unnecessary, a warmup and cooldown are crucial to your workout. It doesn't take much, but just five minutes of a cardio warmup is enough to get your blood flowing. Not only will your muscles work more as a result, but a warmup also decreases your body's perceived exertion of how hard you are working (things feel easier), and it helps prevent injuries. Plus, your heart is a muscle and it needs to be eased into exercise too.

A five-minute cooldown cools (hence the name) your body temperature and allows the body to remove the waste products from muscles that were worked, prevents delayed onset muscle soreness and blood pooling (which could lead to fainting), and decreases the adrenaline in your blood stream (relaxes you).

In terms of weight loss, properly starting and ending a workout decreases the likelihood that you'll get injured, which increases the likelihood that you'll keep at it each day. Plus, an extra 10 minutes of moving around means more calories burned and, as we all know by now, every little bit counts.

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