Three Steps to a Proper Warm-Up

1. Raise heart rate and warm up muscles doing light physical exercises like running.

You can do running, jogging, jumping jacks or any similar low/medium intensity exercise. Leg muscles are the biggest muscles in human body so by doing exercises that involve them you will get warmed up faster. But remember – only light exercises.

2. Increase the range of motion in your joints by doing light joint mobility and stretching exercises.

Use circular motions and work your joints from the top of your body to the bottom. Start with neck and end with feet circling. Perform each motion for 10-20 reps. If you feel any pain – stop immediately.

3. Get your body ready for the specific exercise you are going to do – long jumping athlete will perform light jumping exercises etc.

Every sport requires specific exercises to warm up properly.

Specific warm-up exercises will get your body ready for the exact exercise or activity you will be doing. But you should never skip the core region warm-up. The core region muscles work in practically any activity so to warm them up you can do some easy static exercises like beginners plank or regular plank and some crunches, Remember to leave the hard exercises for the workout.

Warm-up is very important. It will help you to avoid getting injuries as well as loosen tense muscles. When you’re through with your warm-up you will feel your heart rate stabilize and your joints and muscles will be ready for the "real" workout.

Three rules to follow:

1. Include all body parts and muscle groups in your warm-up, or at least the muscles you will be exercising if you’re short on time.

2. Perform only light exercises to warm up

3. Never do stretching exercises with cold muscles. You can get an injury easily.

I strongly recommend you to do a full 3 step warm-up routine to warm up properly. If you do only jogging it will warm up your legs pretty good but your upper body might still be tense.

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