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A warm-up generally consists of a gradual increase in intensity in physical activity (a "pulse raiser"), joint mobility exercise, and stretching, followed by the activity. For example, before running or playing an intensive sport, athletes might slowly jog to warm their muscles and increase their heart rate.
Warm-up exercises protect against injury and help maximize performance. Here, trainers share the best pre-workout moves, including dynamic, static, and cardio.
Stretching before a workout doesn’t have to be boring. If you’re eager to get your heart rate up and your body moving, try starting off with dynamic warm-up exercises that offer both immediate ...
A good warm-up can also help you ward off injuries, especially if you’re doing dynamic movements that mimic what you’ll be doing during your workout, adds Sariya. “For women especially ...
A warm-up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking a hot shower, and workout-specific warm up, [8] such as rehearsal of the intended exercise with no weights or light ...
Although static stretching is part of some warm-up routines, pre-exercise static stretching usually reduces an individual's overall muscular strength and maximal performance, regardless of an individual's age, sex, or training status. [8] For this reason, an active dynamic warm-up is recommended before exercise in place of static stretching.
The Radio City Rockettes use these dynamic warmup exercises before “The Christmas Spectacular” to stretch and warm up muscles before a cardio workout or walk.
Exercise-based injury prevention has been shown to reduce injury rates in sports. [39] Sport-specific warm-up programs exist which have proven efficacious in reducing injuries of children. [40] Warming up before sport improves the blood flow in muscles and allows for the muscle temperature to rise which helps to prevent muscle strains or tears.