Warm Up Stretches & Warm Up Exercises for a Power Workout Routine

Proper Warming up drastically reduces injuries, improves circulation and gets you ready for your Power Workout. Check these Power Warm ups and Stretches exercises right now for a quality workout.

You have joined a new gym, may be even bought a book on Weight Training and are ready to hit the deck, err... I mean hit the weights right? But wait right there!

Haven't you seen how you need to ignite the engine before it kicks roaring in? Your body is the same. It needs time to warm up, get the blood circulation running in your muscles, heart and lungs faster than at rest.

Also you can use the warming up period to think about your upcoming workout and motivate yourself.

I suggest that as soon as you come to gym you should head right to the aerobics section and perform a 5 minute treadmill routine. In that way you will not be distracted by weights.

Why is Warming up so important?

Have you heart about a concept called Surprise attack in the military and how it is successfully used to defeat opponents.. In a similar vein if you call your body reserves and metabolites for action all of a sudden the response will not only be blunted but injury prone too.

A systematic attack is the one you are looking for.

Advantages of Proper Warm Up

• A properly done warm up can
• make your workouts safer
• gets your body ready for a killer workout
• improves your stamina
• gets you physically and mentally ready
• Reduces your chances of muscle injury

How Long and how hard should warm up?

5-10 minute warm up at light to moderate pace sets the tone and is enough.

Top 5 warm up activities

Depending on your type choose any one and do it at light-moderate pace for 5-10 minutes

Treadmill walk/run, bicycle riding, rope jumping, running in place or aerobic dancing.
 

Ideal 2 stage warm up

I usually warm up in 2 quick stages.

Stage One - Cardiovascular Training on a treadmill for 5 minutes. This is followed by stretching exercises.

Stage Two - Light weight warm up sets for the intended exercises.

Once you got your muscles warm up, its time to stretch the with these excellent Stretching Exercises.

P.S. - Preventing an injury is your first choice. Remember I always say health before fitness. It best to spend 10 minutes warming and stretching than to lose weeks or even months rehabilitating.

ExerciseGoals.com Recommends - The Stretching Handbook.

Stretching Exercises

• Neck Rolls
   
• Lunges/ Achilles Tendon Stretches
   
• Hamstring Stretches - Hurdler's Stretches, Combination Hamstring Stretches
   
• Side Bends, Forward Bends, Seated Forward Bends, Standing Twists and Windmills Exercise.
   
• Core Stretches - Lower Back Stabilizers/Erector Spinae Stretches.
   
• Upper/Lower Back Stretching Exercises.
   
• Quadriceps Stretches, Inner Thigh Stretches, Hip Stretches.
   
• Spinal Twists, Hanging Stretches, Abdominal Stretches.
   
• High Knees Exercise, Jumping in Place.
   
• Cool Down Stretches.
   

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