With many opting to work out from home instead of going to professional gyms, it is important we exercise right. And one of the essential features of any exercise routine is the warm-up.
Therefore, this article will guide you on how to warm up at home gym. We will show you how to perform certain warm-up exercises to get your body ready for the main workout.
Benefits of a Warm Up
The following are the benefits of a warm up:
i. Lower injury potential.
ii. Enhanced flexibility.
iii. Less muscle pain and tension.
iv. Enhanced performance.
v. Increased oxygen and blood flow.
Lower injury potential
Folks who engage in strength-training workouts that involve lifting weights, dumbbells, etc. tend to experience shortening and lengthening of muscles. If there is no warm-up before such routines, the muscles are highly susceptible to pull and tear.
A well-performed warm-up reduces the potential for injury as a result of the sudden transition into the main workout.
A well-performed warm-up increases your muscles’ flexibility which in turn allows you to perform your exercises properly and correctly.
Less muscle pain and tension
Warmed up and relaxed muscles aren’t as stiff as those that aren’t. As a result, they move easily with less muscle tension and pain.
A well-performed warm-up will set up your body to function effectively during the main workout.
Increased oxygen and blood flow
Proper oxygen circulation and blood flow are necessary for a healthy intense workout routine. And a proper warm-up provides your body with both.
Warm Up Duration
How long should a warm-up last?
The duration for a warm-up shouldn’t exceed 10 minutes, and it shouldn’t be less than 5 minutes.
This might look like a long time has been taken from your main workout routine. However, the benefits are far greater than neglecting a warm-up.
Warm Up Exercises
With the knowledge that there are many exercises you can incorporate in your warm-up session, we’ve decided to pick a few very important ones.
This exercise helps to release your shoulders’ tension. It also aids in getting the arm joints warm.
How to perform arm rotation exercise
i. Stand straight with your feet apart at shoulder-width distance.
ii. Stretch your arms sideways.
iii. Move arms in slow circular motion. As you do this, you will begin to feel the tension loosening up in your shoulders.
iv. Continue the motion from a minimum of 8 reps to a maximum of 12 reps.
v. Move your arms in the same motion but in the reverse direction. Repeat the same number of reps you performed.
This exercise is great as it loosens the tightness of your hips. It also prepares your lower body for the main workout.
How to perform hip rotation exercise
i. Stand straight with your feet together.
ii. Raise your knee to a 90-degree angle.
iii. Rotate your hip in an outward manner: Create a circle using your knee. This circle should be very wide as you can manage while maintaining a straight and stable posture.
iv. Keep rotating your hip with the motion above slowly. You can do this for the number of times you can manage, but it should be between 8 to 12 times.
v. Once you’ve complete the number of reps, switch the rotation direction for another number of reps.
vi. Then repeat the same from step 2 to 5 on your other leg.
This exercise works on stretching your hamstrings and activating your core at the same time. It increases your strength, mobility, and flexibility.
If you want a more heart-pumping experience, perform this exercise at a faster speed.
How to perform walk outs exercise
i. Stand straight with your feet apart at hip-width distance.
ii. Keep your arms at your sides.
iii. Bend while reaching your hands to the floor and move into a high plank posture.
iv. Wait for some seconds with your shoulders above your wrists. Ensure your abs is tightened.
v. Crawl with your hands and return to a standing position.
vi. Repeat for at least a minimum of 8 reps or a maximum of 12 reps.
A variation of this exercise will be to use an ab roller.
Starting from a standing position, get on your knees with the ab roller in your hand and roll till you can’t. Then roll backward and get back to a standing position. Repeat as many reps as you can.
The squat is one of the best ways to work your hamstrings, quads, and glutes. Furthermore, if you engage in a workout routine that involves such motion, this exercise gets your body ready for the main workout.
How to perform squats
i. Stand straight with your feet apart at shoulder-width distance. Make sure your toes are slightly turned out.
ii. Your hands must be around your chest area.
iii. Bend your knees to a squat position. Your butt must be at knee height when you are in the squat position. Your chest must also be kept high.
iv. Push from your knees and return to a standing position.
v. Then perform as many reps as you can manage. Many fitness trainers recommend a minimum of 15 reps.
Jump Rope Skipping
Using a jump rope is a fast way to get the heart pumped up and ready for your workout routine. However, it is advisable you do so at an even rate for at least two minutes.
A jump rope also helps you warm up your shoulders and arms.
Side lunges work on your lower body, legs, hips, and glutes. It is a warm-up exercise that is used to strengthen the parts of the body mentioned.
How to perform side lunges
i. Stand straight with your feet apart at hip-width distance.
ii. Move into your right foot while moving your left foot to the left.
iii. Squat and bend your left leg while your right leg remains straight.
iv. Hold a bit with your left knee but don’t move beyond your toes.
v. Lift yourself back to the original position in step 2.
vi. Repeat the motion but moving to your right side this time. This is one rep.
vii. Repeat for both sides for at least 8 or as much as you can. A maximum of 15 reps is recommended for beginners.
Want to strengthen your core and back for those strength-building workouts? Then don’t exclude planks from your warm-up routine. Planks also improve your posture and balance.
How to perform planks
i. Place yourself in a pushup position. If it is difficult for you, you can do this while on your knees.
ii. Place your arms and toes firmly on the ground. Make sure your body is very straight and your core tight.
Check out this 5-minute warm-up video below.
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How to Warm Up at Home Gym – FAQs
Can I warm up at home before gym?
You can warm up at home before going to the gym if your home is close to the gym. If your home is far from the gym and will take a couple of minutes for you to get there then warming up at home first is not good.
The purpose of a warm up is to get your muscles and tissues limber to make them ready for the more intensive workouts. It also allows the flow of oxygen and blood in your body.
If the time between the warm up and the main workout is long, the purpose of a warm up is defeated. Your muscles would have cooled down and oxygen and blood flow will be back to normal.
What are the 3 types of warm up?
The 3 types of warm up are:
i. Static stretching
ii. Dynamic warm ups
iii. Sports specific warm ups
i. Static stretching deals with flexing your muscles. This is used to enhance muscle flexibility and general body agility. This type of warm up shouldn’t be done for long as it weakens muscles over time.
ii. Dynamic warm ups deals with moving a target body part to its full movement range and limit. This enhances performance.
iii. Sports specific warm ups deals with the individual warming up for the specific sport of workout routine they are about performing.
Is running a good warm up?
Running is a very good warm up especially for athletes who will be performing running-based activities.
There are many benefits of running as a warm which include:
i. Dilated blood vessels.
ii. Oxygen is adequately supplied to the muscles.
iii. Increases your muscles’ temperature for maximum efficiency and flexibility. This reduces injury risk such as muscle pull, twisting of bones, joints, or tendons.
iv. Reduces stress on the heart that could occur if one were to just start running without warming up.
v. Helps in reducing fatigue and exhaustion.
Is it better to workout in the morning or at night?
Working out in the morning and working out at night both have their pros and cons. Which one is better depends on your preference, time management, and lifestyle.
Below are the advantages of working out in the morning and working out at night:
|Morning workout||Night Workout|
|Helps you to be consistent.||The body is at the highest temperature which means more muscle flexibility.|
|Aids in increasing energy level during the afternoon.||More energy available as well as optimal metabolism function.|
|Helps in the effective burning of body fat.||Relieves you of the day’s stress.|
Below are the disadvantages of working out in the morning and working out at night:
|Morning Workout||Night Workout|
|Less motivation and lower lungs function.||Workout can be easily called off due to tiredness or work.|
|Stiffer muscles and joints.||Makes falling asleep a bit difficult.|
|Body is more prone to fatigue and early burn out.||Lower workout options.|
Is it good to workout on an empty stomach?
Working out on an empty stomach might be good for some and bad for others. Our bodies are different with different compositions and needs. Hence, there is no fixed rule as to which is better.
However, research has shown that working out on an empty stomach which is called fasted cardio helps in weight loss and management. As a result, working out on an empty stomach works is best for those looking to lose weight.
The downside to this is that working out on an empty stomach depletes your body of protein as it is used as fuel. Hence, it isn’t the best for those looking to bulk up as protein is necessary for muscle building and weight gain.
With the above warm-up exercises, you stand a better chance of enjoying your main workout routine with less injury risk.
If you have further questions, please let us know in the comments section below.