Newbies! You need to work on your warm up before you start training and your warm up should be on point. The exercises in this article are the best warm up exercises for beginners!
An adequate warm up does not have to be as long or intense as a full-body workout. A 5-10 minute brisk walk, jog, or bike ride will get the heart rate up and improve coordination and flexibility. It will also help prevent injuries from exercise by helping your body adjust to the amount of effort that it needs. It’s time for a change in the routine so you can get in shape!
Beginners usually do not know what they should do before their workout which is why we created this post with exercises that are perfect for warming up for weight training and cardio exercises.
Check the content below to get more as a beginner:
5 Home Workout Equipment You Need If You Are a Beginner – Best Overall Exercise Equipment for Home
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Why Warming Up Before Exercising is Important?
People that don’t warm up before their workout can be put at risk for injury since they may not be able to perform the same exercises. A person may also have trouble warming up if they are already sore from an earlier workout. The difference in temperature of your muscles could cause irritation, causing you to pull a muscle or tear ligaments.
Warming up before exercising can help decrease the chances of injury and easier exercise performance.
The main benefits of warming up before exercising are:
Warming up helps prepare your body for the workout. It allows blood to flow to your muscles and increases your metabolism. This can help you burn more calories during the workout, which means you will only need to exercise for a shorter length of time.
Exercising is one of the best ways to help you lose weight. While running or walking on a treadmill is likely to make you sweat, it doesn’t actually warm up your entire body. You should also warm up your upper body!
Additionally, the muscles in your legs and glutes get extra blood flow during a workout when you warm up. This means that the body will be better able to heal itself after an exercise session.
Best Warm Up Exercises for Beginners
Without further ado, here are some of the best warm up exercises for beginners that you have to try:
1) Walking Lunges
Walking lunges are ideal warm up exercises because they improve muscle strength while also improving balance and coordination. Walking lunges are also beneficial because it strengthens your hips, glutes, hamstrings, and calves while strengthening the quadriceps and core muscles at the same time!
To do it, follow these steps: Stand straight with your feet hip-width apart to form an L stance. Begin with a long step out with your right leg to form a lunge. Then, take a long step out with the left leg to come back to the starting position. Repeat for 10 steps and then switch legs.
2) The Plank Position
Planking is one of the best warm up exercises for beginners because it strengthens your core muscles and promotes good posture. Do not move your body or hip while holding this position. If the plank position is difficult to hold, you may start with a bent knee plank first before progressing to a full bridge position. Planking improves postural stability and strength in your back and abdomen while also working your leg muscles as well.
To do it, follow these steps: Lie on your stomach with your arms at 90 degrees and your legs extended behind you. Raise your body straight up until your hips touch the floor. Hold this position for 10-30 seconds and repeat 3 times.
3) The Bird Dog Exercise
The bird dog exercise is a great warm up exercise that works your shoulder, hip, and arm muscles while also improving your balance and coordination.
To do it, follow these steps: Get down on all fours with your hips and knees bent at 90 degrees. Your hands should be underneath your shoulders and your back should be straight. Next, lift both arms off the floor until they are in line with your body. The right arm should be straight while the left arm should be slightly bent. Then, return to the starting position. Repeat for 10 times and switch sides.
4) The Jumping Jack Exercise
Jumping jacks are another great warm up exercise for beginners because it works on strength, agility, and coordination while also improving your balance and flexibility.
To do it, follow these steps: Stand straight with your feet shoulder-width apart to form an L stance. Jump up with both feet at the same time while bending your knees to lower the body down. Then, immediately jump up again by driving your legs into the air again as high as possible before landing back on the floor. Continue for 30 seconds.
5) Running on a Treadmill
Running on a treadmill is one of the best warm up exercises for beginners because it’s one of the easiest exercises ever. It also strengthens your quadriceps, hamstrings, calves, and feet while improving coordination and balance.
To do it, follow these steps: Start off by running at a slow pace with both feet on the ground. Increase your speed until you are able to run at a fast pace with only one foot on the ground. Once you can handle that speed for 3 minutes, and then try increasing the speed again.
Since you read this far, here is a FREE guide on treadmills:
Best Treadmills for Runners 2021 – Ultimate Guide
Exercise bikes are great warm up exercises for beginners because it strengthens your quadriceps, hamstrings, and calves while also improving coordination and balance.
To do it, follow these steps: Get on a stationary bike and pedal at a moderate pace for 5-10 minutes. Beginners should start with low resistance levels before increasing the resistance level as their body adapts to exercise.
We got not one but two FREE guides within this article, here is another one on exercise bikes:
The Best Home Exercise Bike to Burn Fat Like Crazy
Warming up before exercising can help you feel more comfortable, have better muscle and joint flexibility, and may even decrease the chance of injury. Warming up exercises like walking lunges are great for beginners since they strengthen your muscles while also improving balance and coordination.
As you can see, there are many warm up exercises for beginners. However, only a few of them will benefit you the most. Therefore, for best results try choosing a few because doing too much is not good for your body.
If you want to see specific warm ups for different parts of the body, check the articles below:
7 Exercises To Warm Up For Walking
Here Is The Best Warm Up For Leg Day!
7 Best Rotator Cuff Warm Up Exercises
Lose MORE Weight with this Treadmill Warm Up!
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