Getting hurt while playing soccer/cricket/volley ball or anything else really sucks than anything else during this tech fests season, ain't it?!

We exercise to lose weight, build muscle, flaunt those  

Okay you can now stop making faces like that.  have also faced those situations,

Everyday I cringe as I watch my seniors and juniors wander into the campus gym, immediately lie down on a bench, and start cranking out their workout with heavy weight within seconds.  These are the boys that end up hurting themselves and missing weeks/months due to ignorance/apathy (Which is worse? Don’t know, don’t care!)

Luckily, you’re smarter than the average, I guess ( which is why you’re reading my boring blog, ain't it? yeah I know I know)

Today, you’re gonna learn all about the importance of warming up BEFORE every workout or every soccer or cricket matches. (I learnt these when I used to practice cricket under some really experienced state level ex cricketers).

So! Shall we start?

Above all else, the most important thing you can do when working out is warming up properly.

Now, you might be saying to yourself, “Come on.  Surely it’s not the MOST important thing…" Even I used to say these things when I was a rookie in this field (now don't think that I'm a pro)

To which coach used to reply: “ If you can't give your body 2 hours to warm up per day, then you don't have the right to live.”

So WHY is it so important?

Think of your muscles like rubber bands.

If you spend all day sitting at a desk, hunched over a keyboard, those rubber bands have gone almost completely unused.  Now, combine this lack of movement with some cold winter weather – your bands are now extra tight and constricted.  Then, go to a gym and immediately start lifting heavy weights or sprinting really fast – those cold, un stretched rubber bands get pulled apart very quickly and will snap.

So, what about just regular, static stretching then? Unfortunately, just doing static stretching before a workout can overextend those muscles and actually rob them of the power and strength necessary for your actual workout.

For that reason, some dynamic warm-ups are the winner!

Think of it like a pregaming for your muscles – except replace “alcohol” with “awesome.”   By jumping around and getting your muscles loose, active, warm, and ready for action, you will keep yourself strong and injury free.

On top of that, doing a dynamic warm up can help activate your central nervous system, priming your muscles for body for a great workout that produces your best effort.

Add “improved blood circulation” to the list of benefits of warming up, which will help you perform well in each exercise.

Need another reason?  When your body is properly warmed up, your muscles and joints are ready for maximum flexibility, which means you can perform each exercise with PROPER form (like deep squats, for example) that maximize results and minimize risk of injury.

So, whether you are running or strength training…a proper warm up is probably the most important 5-10 minutes of your day.

Still reading this blog? Hmm?

Here is a typical warm up written out:

Yes, there is a lot of work put on your hips, butt, legs, and core, these tend to be the muscles that are the tighest and least active, and thus most susceptible to an injury.

If your arms and chest are particularly tight or sore, you can throw two more movements as well:

 arm swings (holding your arms straight out to the side, and then swing them and cross them in front of your chest)

shoulder rotations (holding your arms straight out to the side, and move your arms in a circular motion, making bigger circles each time).

When it comes time for your workout, if you are doing heavy strength training (with barbells or dumbbells), make sure you do some warm up sets before jumping into the weight you’ll be training with for EACH EXERCISE.  Always start with a set using just the bar to work on your form and get your body used to the movement.  Then, do a few sets of just a few reps with increasing weight (but won’t tire you out) and THEN start your workout.

Go buy one jump rope!  They’re dirt cheap, and a helluva way to start off any warm-up.  Yeah, you might have crappy co-ordination, and you could even end up with bruised shins (and a bruised ego) to start out.  Stick with it, improve your co-ordination, and get your body primed in just a few minutes.

Now, if you happen to be pretty overweight or live on the upper floor of an apartment building, then jumping jacks might not be an option for you.  That’s okay – the reason jumping jacks is recommended because they work out all four of your limbs at once and get you bouncing around.

Um, your warm up is tougher than those actual workouts you generally do in the gym!  The dynamic warm up above is designed for the people who are doing serious training.  If you are doing heavy deadlifts and squats and overhead presses, a proper warm up could keep you out of a career-ending injury.  However, if you are just getting started with exercise and you’re only doing body weight exercises, obviously 20 real push ups during your workout isn’t possible…

THAT’S OKAY.  Think of the above as the warm-up you aspire to complete.  In the meantime, do the best you can. Let’s say , try this easier version:

Follow the rest of the routine as planned if possible.

Your warm-up will act as part of your workout, as you’ll be doing the same functional movements.  Do the BEST you can, keep track of your results for your warm up too, and improve with each workout. There are many fitness apps in the Google PlayStore and also in the Apple iStore to download. If you don't wanna download the premium ones, there're also the free versions which you can download and use. (Like "NOOM" , I use this app to keep track of my fitness rotine)  With enough consistency and persistence, you’ll be busting out the full warm-up routine before kicking your enemies' ass during those nail-biting crucial cricket/soccer matches! So adios for now, amigos. Enjoy this weekend. Have loads of fun. Gotta sleep now. Good Night. Sleep tight.