Warm up before the gym: Why and how to do it properly?

by Johnny Jacks

Warming up before the gym is a very important part of the workout that many people subjectively overlook.

When you’re pressed for time or too eager to start working out, it’s easy to skip a warm-up. But warming up before hitting the gym in particular and exercise in general has practical benefits both physiologically and psychologically. Below, goodheathplan.com will share what you need to know to make the most of your body warming process.

The benefits of warming up before the gym

Warming up is a step that prepares your heart, lungs, and muscles for the harder part – the heart of the workout. Here are the details of what happens when you warm up before hitting the gym:

  • Increased muscle temperature: Warm muscles contract harder and relax more quickly, reducing the likelihood of muscle strain and injury. Whole body temperature can also increase and help improve muscle endurance. This will give you increased speed and power.
  • Increased blood temperature: Warming up before the gym causes the temperature of the blood to rise as it passes through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens. As a result, oxygen will be more readily available to the muscles to work and improve their endurance.
  • Blood vessels dilate: When you warm up before the gym, blood vessels dilate and increase blood flow and reduce stress on the heart.
  • Increased range of motion: Warming up allows your joints such as shoulders and knees to achieve maximum range of motion.
  • Avoid overheating: By activating the body’s heat dissipation mechanisms, the warm-up effectively cools the body and helps prevent overheating. This is especially important during aerobic exercise, running or cycling.
  • Hormonal changes: Your body may increase production of many hormones including cortisol and epinephrine – hormones responsible for regulating energy production for the body. During a warm-up, hormone balance can make more carbohydrates and fatty acids available for energy production.
  • You have a chance to mentally prepare: Warming up before hitting the gym is a good time to mentally prepare for a workout by clearing your mind, increasing focus, and reviewing technique.
Warm-up helps optimize the effectiveness of the training process

Warm-up helps optimize the effectiveness of the training process

Tips for an effective start

Workouts vary in intensity and length according to the type of exercise you do. Here are some tips for getting the right warm-up exercises for your needs.

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Make it brief

The American Heart Association recommends a 5-10 minute warm-up at a level appropriate for your exercise.

Adjust the warm-up exercise to match the main exercise

If you’re going for a brisk walk, your warm-up might include a slow walk. For a more vigorous activity such as a brisk run, it’s a good idea to warm up with endurance running. The point is that you need to gradually increase the intensity from the resting level to the intensity of the next phase.

For exercises that don’t include aerobic activity such as yoga or pilates, small movements such as hip tilts, neck rotations, and cat-cow pose will help loosen the spine and other joints in preparation for the demands of movement. more rigorous movement of the main exercise. For weight training, a warm-up consisting of shoulder rotation and knee lift will be suitable.

turn neck 1

Swivel neck

Avoid static stretching

Static stretching is when you stretch in one position. An example would be sitting on the floor with your legs wide apart and then leaning on one leg while holding your foot. Stretching stiff muscles in this way can increase the risk of injuries such as bruising and muscle tears.

Instead, the warm-up before hitting the gym should include dynamic stretches that include a variety of moving positions. Some exercises include swinging your arms in multiple directions, kicking your feet forward, or touching your toes with your arms up in the air. It is important not to stay in one position. The best time to do a stretch is after a workout when your muscles are warm and flexible.

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For newbies to the gym, mental imagery—that is, visualizations of how you work out—can help you focus your time on your workouts. Close your eyes and take a deep breath before you begin your warm-up and then proceed to your workout and cool down.

static stretching

Avoid warm-up with static stretching

Some warm-up exercises before going to the gym

Hip Rotation – 8 reps rotate out, 8 reps rotate in

Hip rotation is a great way to loosen up the hips. If your hips are tight, this exercise will help prepare you for lower body exercises. Stiff hips can inhibit surrounding muscles from working properly, especially the glutes.


  • Erect. Raise your knee to a 90 degree angle
  • Turn your hips outward, making a big circle with your knees. Move as wide as you can while keeping your other leg straight and stationary
  • Continue to rotate slowly for about 8 reps, then change direction. Repeat with the other leg.

Hip rotation

Arm rotation – 8 reps forward and 8 reps back

Arm rotation is an effective way to relieve tension in the shoulders and warm up the joints.


  • Stand with your feet shoulder-width apart, arms relaxed at your sides
  • Slowly swing your arms forward in a circular motion. You will feel your shoulders relax when performing the movement.
  • Continue rotating for 8 reps. Then turn your hand back. Do the same with the other hand.
Rotate the arm

Rotate the arm

Walk-outs – 8 reps

Walk-outs are especially good for stretching the hamstrings while activating the core. With each movement, you use flexibility, flexibility and fitness. Choose the right speed to stimulate the heart rate.

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  • Start in a standing position, with your feet shoulder width apart, and your hands free to relax at your sides.
  • Bend your hips to touch the floor, crawl forward for a high plank
  • Hold the pose for a while with your shoulders, wrists, and abs working together
  • Hands crawled closer to the feet and stood up. That’s 1 rep out. Do 8 reps like that.
Hands crawling forward

Hands crawling forward

Do a high plank pose

Do a high plank pose


Jumping rope is one of the fastest ways to get your heart rate up and warm up. When you dance, you will feel your heart beat faster. Besides, this exercise also helps to warm up the arms and shoulders. Jump rope for about 2 minutes.


Do a high plank pose

Lunge and raise the knee

Lunges work the glutes, quads, and hamstrings. Besides, doing lunges and then raising the knees requires a good core and a stable body.


  • Stand with your feet hip-width apart
  • Right foot step wide back. Bend both knees, lower body until right knee is about 12 cm from the floor
  • Push your right foot forward and raise your knee at a 90° angle.
  • Bring your right leg back to the next lunge.
  • Do 12 reps on each side.
lunge movement

Lunge movement

Raise the pillow

Raise the pillow

Remember that finding the perfect warm-up is a separate process that can only be accompanied by practice, testing, and experimentation. Try warming up in different ways, at different intensities, until you figure out what works best for your workout. Stretching movements are also a good way to activate muscles, making your movements more rhythmic. Hope the above article helps you get the right and effective way to start.

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