More performance, fewer injuries: This is how to warm up properly | ATLETICA

A good warm-up is the key to a successful workout. It prepares your body for the upcoming strain, reduces the risk of injury and increases your performance. In this article, you will learn why warming up is so important, which exercises and fitness equipment are best suited for it and how to optimally design your warm-up to get the most out of your workout. Get ready to start your workout with the perfect warm-up!

What is meant by warm-up?

A warm-up is a preparatory phase before a sporting activity or an intensive workout. It consists of a series of light, dynamic exercises that slowly prepare the body for the upcoming exertion. The aim of a warm-up is to increase the heart rate, promote blood flow to the muscles and prepare the joints and nervous system for the upcoming movements.

• Injury prevention : Warming up makes muscles and tendons more elastic, which reduces the risk of injuries such as strains, sprains and muscle tears.
• Performance improvement : A well-executed warm-up improves mobility and coordination, leading to better performance during the main training or competition.
• Increase body temperature : Warming up increases body temperature, which improves muscle activity and stimulates metabolism.
• Mental preparation : A warm-up also helps to sharpen focus and prepare the mind for the effort ahead.

Overall, the warm-up is an indispensable part of any sporting activity, as it supports physical and mental preparation and forms the basis for safe and effective performance.

What is suitable for a warm-up workout?

For an effective warm-up workout, various exercises are suitable that slowly prepare the body for the upcoming strain and warm up the muscles. Here are some of the best activities for a warm-up:

1. Running or light jogging

• Description : A gentle walk or jog on the treadmill or outdoors increases the heart rate and improves blood flow to the muscles. It activates the legs and prepares the whole body for more intense movements.
• Duration : 5-10 minutes.

2. Rowing

• Description : Rowing on a rowing machine is an excellent full-body warm-up exercise. It works the arms, legs and core while activating the cardiovascular system.
• Duration : 5-10 minutes at a moderate pace.

3. Jump rope

• Description : Jumping rope is a dynamic warm-up exercise that improves coordination and quickly increases heart rate. It activates the leg muscles and promotes joint mobility.
• Duration : 2-5 minutes at a moderate pace.

4. Easy cycling

• Description : Whether on a stationary bike or outdoors, light cycling is ideal for activating the leg muscles and stimulating the cardiovascular system while protecting the joints.
• Duration : 5-10 minutes.

5. Jumping Jacks

• Description : Jumping jacks are a classic warm-up exercise that activates the whole body. They quickly increase the heart rate and mobilize the arms, legs and core.
• Duration : 1-3 minutes.

6. Dynamic stretching exercises

• Description : Movements such as arm circles, lunges with rotation, hip circles and squats with pelvic mobilization help mobilize the joints and improve flexibility without overstretching the muscles.
• Duration : 5-8 minutes.

7. Arm circles and shoulder rotations

• Description : These exercises are especially useful for warming up the shoulder joints and arms, which is important if you plan upper body-heavy workouts.
• Duration : 2-3 minutes.

8. Knee lift run and heel run

• Description : These exercises are ideal for mobilizing the leg muscles and preparing the lower extremities for higher loads such as sprints or jumping exercises.
• Duration : 2-5 minutes.

9. Elliptical trainer

• Description : The elliptical trainer offers a joint-friendly way to warm up. It activates both the upper and lower body and increases the heart rate moderately.
• Duration : 5-10 minutes.

10. Light bodyweight exercises

• Description : Exercises such as squats, lunges, push-ups and planks can also be part of a warm-up. These movements prepare the muscles for specific training loads.
• Duration : 5-8 minutes.

These warm-up exercises ensure that the body is optimally prepared for the upcoming exertion. The choice of exercise depends on the type of main training, but in general all major muscle groups should be activated and the heart rate should be slightly increased in order to avoid injuries and increase performance.

And which fitness equipment is best suited for this?

For an effective warm-up, various fitness equipment is suitable, which gently prepares the body for the upcoming exertion. Here are some of the best equipment you can use for your warm-up:

1. Treadmill

• How to use : The treadmill is a classic tool for warming up. You can start with a slow walk or light jog to increase your heart rate and activate your leg muscles.
• Particularly suitable for : Running or leg-heavy workouts, such as strength training for the legs or HIIT training.

2. Cross Trainer (Elliptical Trainer)

• Use : The cross trainer offers a warm-up that is gentle on the joints and activates both the upper and lower body. The movement on the cross trainer simulates walking or running and also works the arms.
• Particularly suitable for : full-body workouts, cardio training and strength training for the upper body.

3. Rowing Machine

• Use : A rowing machine is great for a full-body warm-up because it works almost all major muscle groups at once. The movement activates the legs, core and arms while stimulating the cardiovascular system.
• Particularly suitable for : strength training, especially for the back, as well as endurance training.

4. Air Bike (Assault Bike)

• Use : The Air Bike combines upper and lower body movements for an intense warm-up. Through the resistance created by the air, the Air Bike can quickly increase the heart rate and activate the entire body.
• Particularly suitable for : HIIT workouts and intensive strength training sessions.

5. Exercise bike (stationary bike)

• Use : An exercise bike is ideal for a gentle but effective warm-up. Cycling increases blood flow to the leg muscles and gets the cardiovascular system going, while being gentle on the joints.
• Particularly suitable for : leg and endurance training, as well as for a general warm-up.

6. Stepper

• Use : A stepper or step board simulates climbing stairs and activates the leg muscles in particular. It is an effective device for a warm-up that prepares the legs and buttocks for training.
• Particularly suitable for : leg and buttock training, as well as general cardio training.

7. Rowing machine

• Use : The rowing machine provides an excellent full-body warm-up. It activates the legs, core and arms while gradually increasing the heart rate and protecting the joints.
• Particularly suitable for : Full-body workouts, especially strength and endurance training.

8. Stepper (Stair Climber)

• Use : The stepper simulates climbing stairs and intensively activates the leg and glute muscles. It is ideal for warming up the legs and increasing the heart rate.
• Particularly suitable for : leg and buttock training, as well as for a more intensive cardio workout.

9. Jump Rope

• Use : Although not a classic piece of equipment, a jump rope is an excellent tool for a quick and effective warm-up. It increases the heart rate, improves coordination and activates the leg muscles.
• Particularly suitable for : HIIT training, CrossFit and cardio workouts.

These fitness machines are ideal for an effective warm-up, as they gradually prepare the body for the upcoming exertion, increase the heart rate and activate the muscles. Choosing the right machine depends on your planned main workout, but all of these machines will help you to make your warm-up efficient and prevent injuries. And of course, you can find everything you need for your optimal warm-up workout in the Atletica online shop . What are you waiting for?