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4 Easy Workout Warm-ups

jump rope to warm upYou’ve juggled meetings and errands all day and finally made it to the gym, 15 minutes later than planned. Do you jump right into your workout or include a warm-up? It’s often tempting to go straight for the calorie-burning, heart-pumping exercise, but skipping the warm-up can potentially lead to an injury and days or weeks out of the gym. In addition, studies show a short warm-up can actually enhance your physical performance as well as mentally prepare you for the challenge of the workout.

Multi-Sport Warm-up Exercises

Here are four easy warm-up exercises that work for any sport – from spinning, to kickboxing, to weight lifting.

  • Jump Rope

Jumping rope for 30 to 45 seconds helps warm up your arms, legs, and heart. If you don’t have access to a jump rope, try marching briskly in place, bringing your knees up high and pumping your arms.

  • Walk-Out Planks

Stand with feet hip-width apart. Bend down and put your palms on the floor. Walk your hands out until you reach the plank position and then walk them back and stand up.

  • Alternating Hamstring Stretch

Stand with feet hip-width apart. Put one leg straight in front of you and flex your foot with the heel resting on the floor. Bend down to stretch then alternate legs.

  • Crossover Jumping Jacks

Stand with your feet slightly wider than hip-width and extend your arms out to the side at shoulder height. Cross your arms in front of your chest while jumping your legs to the center and placing your right leg in front of your left. Quickly move your legs and arms back to starting position, and repeat, crossing your left leg in front of your right.

Injured After Your Workout?

All workouts carry a risk of injury. Sometimes, even with a proper warm-up, you can sustain a sprain or strain during a workout. If you have a minor injury that isn’t responding to rest and ice, you may need medical care.

InstaCare at Lake Jeanette lets you reserve a same-day visit time online, so there’s no need for a long wait. They’re open 365 days a year with convenient hours and offer treatment for minor injuries and routine illnesses. Reserve your visit time today.