Don’t skip your warm-up even if you hate to jump! Here’s what you can do instead

Updated on: 18 November 2021, 11:31 am IST

Warm-up exercises prepare your body for a more rigorous fitness routine. You can tailor them to suit your ability, but make sure you do them!

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Lunges aren't just a good warm-up, but can be a mild workout during pregnancy. Image courtesy: Shutterstock
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Jumping is not really a favourite thing to do, especially when it comes to women with a heavy bosom. Not even when it’s a part of a warm-up routine! Often, when you hit the gym or subscribe to fitness sessions, warm-up is the starting point. Be it Jumping Jacks or spot jumping, it’s rare to be able to skip the jumps. So, we wondered if it is somehow possible!

Fitness coach and sports nutritionist Hasti Singh says some people find it tempting to forgo the warm-up and start exercising straight. But he warns that it can increase a person’s chances of being injured and even strain your muscles.

warm-up
There’s a lot you can do in your fitness routine without jumping! Image courtesy: Shutterstock

“In the moments leading up to any type of workout, whether it’s a cardio session, weight training, or a team sport, it is vital to let your muscles relax into exercise mode. By doing this, you can reach several fitness goals,” Singh tells HealthShots.

Benefits of warm-up exercises

It is beneficial to warm up before exercising to prepare your body for strenuous activity. Warming up has several benefits, including:

  • Increases flexibility: Being flexible makes exercise and movement easier
  • Reduced risk of injury: When you warm up, your muscles, they can relax, thus reducing the risk of injury
  • Oxygenated blood and increased blood flow: More blood flow nourishes your muscles before you begin more intense exercises
  • Less pain and tension in your muscles: Relaxed and warm muscles may make it easier for you to move.
Warm-up exercises that you can do without jumping

If you perform these exercises together, your muscles will be well-prepared for most workouts. Begin by doing a simpler version of each exercise before moving on to more challenging segments, suggests Singh.

1. Squats

In addition to working your quadriceps, hamstrings, and glutes, squats are a dynamic warm-up exercise that works your lower-body muscles. Squats can be made easier if you drop down halfway. Next, gradually increase the effort until you can perform complete squats for the final few repetitions.

warm-up
Squats are effective and involve movement-based stretching. Image courtesy: Shutterstock
2. Lunges

Using this workout, you will strengthen your glutes, hips, and legs. It is okay to start with a partial lunge and then progress to the complete lunge. These traditional exercises target the upper body, the core, and the glutes. Kneeling during push-ups is an easy way to make it easier.

warm-up
Begin your muscle gain journey with lunges exercise.
3. Wall Push-ups

Wall push-ups are a great way to jump-start your workout routine. Before you take a plunge into doing classic push-ups, do the wall push-up to relax the muscles in your upper body. It opens up your chest, traps and upper arm area. You can also try doing knee push-ups.

warm-up
Focus on your forearms with wall push-ups. Image courtesy: Shutterstock
4. Dancing

Dancing not only helps to warm you up, but also helps in toning your posture. Just play your favourite song, and dance away!

warm-up
Dance is a great cardio! Image courtesy: Shutterstock
The last words:

The importance of a warm-up is overlooked when it comes to exercise routines. Getting your muscles warmed up before you work out requires some physical activity. “It is advisable to consult your doctor before starting any new exercise program, especially if you’re new to fitness or if you have a medical condition,” suggests Singh.

Radhika Bhirani Radhika Bhirani

Content Head for Healthshots.

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