Monthly Archives: May 2013

Pre-Work Out Warm Up Exercise 9: Trunk Rotation

 Trunk Rotation

Whenever you are standing alone doing nothing, you feel like rotating your trunk. It’s one of the best warm up exercise which increases blood circulation in your mid-section.

Stand with your feet shoulder width apart. Arm raised laterally shoulder level. Rotate torso at 90 degree to your right, then return rotating to left. Repeat movement for 10 times. You should feel your torso moving.  Stand straight, keep chest up and hip pointed forward.


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Pre-WorkOut Warm Up Exercise 8: Squats Jump


Squat jumps are a great way to add intensity to your workouts and really raise the heart rate. This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too much, you can do the move without jumping. If you’ve never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

  1. Begin with feet about hip-distance apart.
  2. Squat as low as you can, keeping the knees behind the toes.
  3. Jump up as high as you can, taking the arms overhead.
  4. Land with soft knees back into your squat and repeat for 30-60 seconds.


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Pre-WorkOut Warm Up Exercise 7: Jogging With High Knees

high knees

Jogging in place is great, but if you want to add intensity and want to warmupfastly, try lifting the knees high as you run. Your heart rate will thank you.

  1. While jogging in place, lift the knees high each time you jog.
  2. Try lifting the knees to hip level if you can, keeping the core tight to protect the back.
  3. To make it even harder, hold the hands straight at hip level and try to touch your knees to your hands each time you jog. Bring the knees up towards the hands, rather than bringing the hands down to the knees.


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Pre-Work Out Warm Up Exercise 6: Burpees


Like most kids, you probably HATED Burpees. I know I did. Why? Because they were HARD!! They made you breathe hard, your legs would burn, your shoulders and chest would ache … and you’d be pouring sweat when you were done. But, like most other things in P.E. class, especially the things we didn’t like doing, Burpees are good for you.

After all these years, I still do Burpees. Doing just a few serves as a great warm-up, and this tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time. The move is simple, but very challenging on the heart, lungs and the body.

After Stretching and doing your regular jumping jacks and other warm up exercises than move to burpees as it is high intensity warm up exercise. It involves several steps as follows;

  1. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  2. In an explosive movement, jump the feet out behind you so that you’re in a pushup position, on the hands and toes with the body in a straight line. (For more intensity after you’re in pushup position you can dip for pushups )
  3. Immediately jump the feet back to start, stand up and repeat for 10 reps or for 30-60 seconds. (For more intensity after standing up you can jump straight, do this if you can balance yourself)

When using burpees as warm up exercise don’t do more than 10 reps as it would tire you for your main workout routine.


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Pre Work Out Warm Up Exercise 5: Elliptical Trainer

Workout Elliptical

The elliptical machine provides a no-fuss, low-impact way to increase your core body temperature and lubricate your joints, and if you’re going to hit the cardio equipment anyway, an elliptical trainer is probably a convenient way to break a sweat. (Pair this activity with a few different dynamic exercises, such as walking lunges, pushups with arm rotations and body-weight squats, to incorporate a more complete range of motion.)

 Make sure the elliptical machine is on its easiest settings and start moving slowly, building your pace for five to 10 minutes or until you start to sweat. If you’re fit, you may want to increase the resistance level or incline after a minute or two. Once you feel warm, move on to the rest of your workout. If you’ve never used an elliptical trainer before, get some tips from a staffer to make sure you use proper form.


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Pre Work Out Warm Up Exercise 4: Walking/ Jogging/Running

Run Walk Jog

Walking, jogging and running are one of the most easiest and effective warm up exercise. If you haven’t done jogging and running before start with a walk.

After stretching relax your body and start walking with normal pace for 5 to 10 minutes. When your body seems to adjust to this activity gradually increase pace, and continue increasing speed until you feel out of breath. Walk for 20 minutes and continue this routine for 3 days.

After 3 days of brisk walk, on 4th day after your walk jog lightly for half minute and increase time period gradually.

Continue this routine than convert you self to running.

You can make this routine on treadmill also.


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Pre Work-Out Warmup Exercise 3: Lunges

 forward lunge

It’s hard to think of one exercise that provides more benefits to distance runners or workout routine involving lower body than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance.

Forward Lunge:

To perform the forward lunge, start with a straight standing position. Then step forwarddynamic forward lunge into the lunge form with the right foot and contract your left glute muscle. Return to starting position. Then perform this exercise by stepping forward with your left glute and contract your right glut muscle. Make sure you maintain the posture throughout the exercise, and contract the back glute muscle while stretching, don’t let the front knee slide past the foot, and don’t let the back foot touch the ground when you are stepping for next lunge, and keep your chest up and back straight.

Take five steps with each legs and increase gradually day by day increasing its intensity.


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Pre Workout Warmup Exercise 2: Jumping Jacks

Jumping jacks are an exercise to use primarily for Jumping Jackswarming up before a fitness activity.

After stretching out, nothing gets your entire body warmed up like a set of jumping jacks. Before sports, complete a five-minute set of jumping jacks to get your body going. Not only do you engage most of your muscles during this exercise, but you also increase the volume of blood and oxygen that is moved throughout your body.Jumping jacks are fairly easy to do.

All you have to do is stand tall in a safe area that is conducive for doing exercises. Engage your core while standing with your arms beside you and feet together. Begin by bending your knees slightly and jump out to the sides with each foot while thrusting your arms over your head simultaneously. Quickly, jump back into place and repeat the exercise. Continue repeating jumping in and out until you’ve reached your goal. Intensify by accelerating your speed.

The Move: Jumping Jacks

Besides being a great warm-up exercise, jumping jacks are an excellent form of aerobic exercise and they can help to condition and tone your body. Work out for 20 minutes or more a day with jumping jacks and find you have more stamina, endurance and are in better overall shape. You can also get your heart rate up significantly and expand your lungs while doing jumping jacks. Completing 20 minutes of jumping jacks produces similar results as jogging for 20 minutes.


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Pre-Workout Warmup Exercise-1: Stretching Before Walking

Stretching Before Walking

Hitting the pavement — or the treadmill deck —

Without warming up your body can lead to injury. One way to warm up is with a trio of slow, gentle stretches that prime major leg muscles for the work you’re about to give them.Increasing the blood flow to your muscles before you stretch them is another vital step in preventing injury. Walk or jog slowly, either moving forward or in place, for at least five minutes before you embark on your stretching routine. Once your blood is pumping and your muscles are heated, move on to the stretches. Stretches work best when you breathe deeply and slowly, hold the stretch for 15 to 30 seconds and keep the muscles relaxed.

Hamstrings Stretch
stretch hamstring bench

You can stretch your hamstrings while standing or lying on your back. To stretch themHamstring strekch while standing, keep your left leg firmly on the floor and prop your right leg out in front of you at a 45-degree angle supported on a bench. Keep your back straight and gently bend slightly forward with your hands on your right thigh. For the lying stretch, lie on your back with your right leg extended and left knee bent and its foot on the ground. Wrap a towel or strap around your right foot, holding one strap end in each hand, and gently lift the strap and your leg. Switch legs and repeat for either stretch.

Calves Stretch

You have two options for stretching your calves, again either standing or on the ground.calf stretches Stand and stretch by placing your left foot firmly on the ground and your right foot slightly forward with the foot flexed and heel on the ground. Sit to stretch your calves with both legs extended and a towel or strap wrapped around your right foot. Flex your right foot and gently lift the towel with one hand holding each end of it. Switch legs and repeat for either stretch.

Quadriceps Stretch

stretch quadricepsquadraceipQuad stretching also has two options. For the standing option, plant your left foot firmly on the ground and bend your right knee back, with your foot behind you reaching toward your butt. Grab your right foot in your hand and gently stretch your foot as close to your butt as possible, feeling the pull on your quadriceps. The lying-down version uses the same movements, but instead of standing, you lie on your side. Lie on your left side with your left leg extended down and your left arm extended above you head on the ground. Bend your right knee and pull your right foot behind you toward your buttocks. Switch legs and repeat.lying quad stretch

Now your legs are warm up enough for your brisk walk either on ground or on treadmill.


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Why Pre-Workout Warm Up are Important

Why Pre-Workout Warm Up are Important

It happens to the best of us

We rush into a group-fitness class 10 minutes late and jump in at full speed. Or we launch into a quick run over our lunch hour, not wanting to waste a moment of precious time. Whenever we’re pressed, we tend to skip the warm-up, figuring that the main workout is what really counts. But nothing could be further from the truth.  Not only is warming up essential to preventing injury, she notes, but it makes you faster, fitter and stronger over time. In other words, the warm-up is not a prologue to fitness — it’s Part 1 of the main act.

Warming up will make your workout feel easier than if you were just hopping off the couch and going for it.

For maximum protection, it’s important to warm up before stretching. I know this sounds odd and you probably think I’m saying that you need to stretch before your workout, but also workout before you stretch. Let me clear this up. The warm-up should be non-strenuous movements that you can perform easily without any risk of trauma. The goal of the warm up is to actually warm up your muscles by circulating blood throughout your body with simple movements.

When your muscles are warmed up, they become like elastic and are flexible. Imagine your muscles as chewing gum. Initially out of the package, the gum is stiff and brittle and if you try to bend it, the gum will snap in half. If you want to blow a bubble, you will need to warm up your gum by chewing it. A good way to think of warm-ups and stretching is to think about it as a quick insurance policy for your workout. If you prepare properly and still become injured, odds are that you would have been hurt much more seriously if you had neglected to warm up and stretch before your workout.

A Proper Worm-Up:-   
  • Increases muscle core temperature, thus decreasing work required for muscle contraction and making movement feel easier.
  • Allows higher maximum cardiac output and oxygen consumption. (Translation: It increases your endurance and speed.)
  • Causes blood vessels to dilate, which aids the transportation of oxygen and nutrients to the working muscles (so you can run faster and jump higher).
  • Increases your range of motion by heating the synovial (lubricating) fluid in your joints,improving flexibility.
  • Warms you up mentally, increasing motivation and focus.

There is no hard evidence prescribing precisely how much warm-up is needed before a workout or a race. Most recommendations are in the 10- to 20-minute range, though some people need less or more time. “Depending on your fitness level and the particular movements you are performing, the warm-up may feel like a workout in itself,”

A rule of thumb: The higher your fitness level, the longer you probably need to warm up. (The fitter you are, the longer it takes to get your heart rate up and the more muscle mass you have to get warm.) At a bare minimum, though, for even the shortest workouts, you should allow for a five-minute warm-up.

Good warm-up exercises are easy to perform. Simple range of motion exercises is fine. Just focus on getting your blood flowing to your muscles. Swing your arms, walk in place while remembering to lift your knees high, and occasionally throw in a couple jumping jacks. Now, follow your warm-up with some simple stretches making sure to get all your joints nice and loose.

~ Our further session would consist on difference pre work out warmup exercises—don’t miss it ~


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