You should warm up by doing dynamic stretches, which are like your workout but at a lower intensity. A good warm-up before a run could be a brisk walk, walking lunges, leg swings, high steps, or "butt kicks" (slowly jogging forward while kicking toward your rear end). Start slowly, and gradually ramp up the intensity.
How do you loosen up muscles before working out?
Try these seven dynamic stretches that can help you warm up before your next workout.
- Hip Circles. Stand on one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side.
- Arm Circles.
- Arm Swings.
- Heel-to-Toe Walk.
- Lunges with a Twist.
- Step Up and Over.
Does stretching before workout help build muscle?
Theoretically, stretching before exercise should make the muscles more pliable and less likely to tear. But when studies have compared rates of injury or muscle soreness in people who stretch before exercise and those who don't, they have found little benefit to stretching.
Can I stretch 30 minutes before workout?
You can stretch both before and after lifting weights. In your pre-weight lifting session stretch, make sure to warm up the muscles you'll actually be working. Stretching after strength training is a good idea to help you prevent soreness and prepare yourself for your next workout.
Is it OK to not stretch before working out?
While some evidence is conflicting, the majority of research also suggests that static stretching has no effect on — or may even hinder — your performance during strength and power training. (Power training involves performing moves like jumps or explosive lifts to work on both speed and strength.)
What kind of stretching is good before a workout?
Dynamic stretch But studies suggest a dynamic stretch is just as effective, and sometimes better, especially before your workout. A dynamic stretch, like the Standing Cat-Camel, moves a muscle group fluidly through an entire range of motion.