How do you warm up before you begin to exercise?

Depending on the type of workout you’re doing, different warm ups might be more or less beneficial. Regardless of your exact routine, warming up is a crucial step for a safe and effective workout. Here are some ideas and tips to get your body ready for exercise. 

Before a run

Dynamic stretching is a great warm up for any activity, but there are certain moves that will prime your body for running. Leg swings (both forward and back as well as side to side) loosen up the hips, while high knees and butt kicks will activate your quads, calves, and glutes. Doing some light aerobic activity is another great way to get your body ready to run. Try starting with a brisk walk, march, or even skip. Then, gradually up your pace to a slow jog before transitioning into a full pace run. 

Before a HIIT workout 

MINT offers many high intensity interval inspired workouts – check out our signature Power Playground, TRX Bootcamp, or Lunchtime Power Hour classes! These types of workouts, as the name suggests, are higher in intensity level and effort, and a warming up is important to prevent injury. Like running, dynamic stretching is a good first step. High knees, butt kicks, and lunges will get the lower body loose, while jumping jacks and arm swings will help activate shoulders, arms, and chest. 

Before lifting weights

While many people alternate cardio and weight days in their workout routine, incorporating light cardio into your lifting days is a great way to warm up your body. Just 5-10 minutes of easy-effort cardio – the elliptical and stationary bike are great options – will increase your heart rate, blood flow, and body temperature. Doing a “warm-up set,” or going through your actual lifting exercises with lighter weights, can also be a good way to start. 

Before yoga, pilates, or barre

Gentle movements that stretch your muscles, spine, and joints are key before a low-impact workout like yoga, pilates, or barre. Start by rolling out your wrists and ankles (especially for yoga, if you plan to do a downward facing dog pose). A seated or standing spinal twist will loosen up your midsection. A cat-cow stretch, alternating between rounding and arching your back, combined with some pelvic tilts, will further activate your core and back, prepping you for deeper stretches and static holding of poses. 

Warmups like the ones described above are a great way to prep your body for a workout. But they can also feel good to do throughout the day. For those with stationary jobs, taking short breaks to stand, stretch, or do other light movement can help prevent stiffness and pain. Whether you’re preparing for a tough workout or simply trying to get a bit more movement into your day, these moves will make your body feel good!