The Importance of Warming Up Before Exercising.

Warming up is important before exercising to prevent injuries, improve performance, and prepare both your body and mind for physical activity. It increases blood flow, raises body temperature, and enhances muscle flexibility and range of motion, while also gradually increasing your heart rate and preparing your mind for the exertion ahead.  You should perform 2-3 stretching exercises for both upper and lower body plus 1-2 warm up sets with light weights for the exercise you are getting ready to perform.

Warming up increases blood flow, delivers more oxygen to your muscles, and loosens joints, making them less susceptible to strains, sprains, and tears.  Warming up sends more oxygen and nutrients to your muscles, which helps you perform more efficiently and with greater ease and it increases the elasticity of muscles and connective tissues, leading to a greater range of motion and reduced stiffness. 

A few stretching exercises for your back include the Child's Pose, Magnus Adductor Stretch, Lying Lower Back Rotational Stretch and Lying Knee Raises. For your legs try lunges, seated squats, calf raises and leg swings. For upper body use Arm Circles, Lat Squeezes, Arm Stretches, Overhead Stretches and for core try Side Twists and Knee Raises to name just a couple.

Once your ready to start your resistance training with weights, always perform 1-2 warm ups with a light weight with about 50% of the weight your going to lift in your sets. For example, if I'm going to do barbell squats of 225 pounds, I'll perform 2 warm up sets - one with just the 45 pound bar, then another for 110 pounds or so. Each warm up set I'll perform 12-15 reps. Now my muscles are warm, with the blood flow increased with oxygen and the joints are loosened and ready for heavier weights.

A neglected fact is you need to cool down after your workout with stretching exercises. You need to do stretching exercises after a workout to help reduce muscle soreness, improve flexibility, and lower your risk of injury. Stretching also helps muscles relax, aids in gradually lowering your heart rate, and can help remove metabolic byproducts like lactic acid.

If you want to lower your risk of injury like a sore shoulder or back, make sure to stretch them out prior to lifting weights. You will also have better results in your workouts.