Warming up is important to get blood flowing to your muscles, loosening up your joints and preparing the body for exercise. The same old treadmill hike may not always cut it, so get ready for your next workout by incorporating these four easy activities to get your heart pumping.
Take note that during your warm up workout, you should feel your body slowly warming you’re your heart rate increase and light perspiration, however you shouldn’t be breaking a full sweat. Save that for your workout.
1. High knee pulls
While standing straight with both hands by your sides, pull one knee upwards towards your core with both hands, so that your elbows and knee are as close to your stomach as possible.
Aim for 8-12 repetitions per leg.
2. Jumping jacks
Stand with your feet close together, with your arms by your sides. Tighten your abdominal muscles to pull your pelvis forward and straighten your lower back.
With your knees slightly bent, jump and land with your feet shoulder-width apart. At the same time, raise your arms over your head.
Keep your knees slightly bent as you jump again, bringing your feet together and your arms back to your sides (in start position).
Repeat for 30 seconds and rest in intervals, until you break a light sweat.
Stand up straight with your feet together, holding a one to two kilogram weight in your right hand (one end of the weight should be hanging down towards the floor).
Extend your right leg back as you press your heel towards the floor, bending your left knee slightly. Rock your body back and forwards, allowing the weight to swing like a pendulum.
Repeat for 10 reps, and repeat with the weight in your left hand.
4. Body-weight squats
Stand up straight, position your feet hip width apart and let your arms relax at your sides.
Push your hips backward as you lower your body, bending at the knees and letting your heels bear the brunt of your weight. Let your arms rise as you sink. Keep your core engaged.
Make sure your chest stays straight and lifted - rounding it out will lead to injuries and a less effective squat. At the bottom of the movement, pause and reverse, controlling your posture as you return to start position.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training