Should I Warm up before any workout? 11 reasons you MUST warm up

11 reasons, you must warm up before any type of workout
You MUST warm-up before any type of workout

                                                                      You know, you need to warm up before any kind of workout. And, no, walking on the treadmill for five minutes doesn't count as Warm up. Jogging is better than Walking. A total body warm up is necessary. For warm up, 5 to 10 minute is enough. Doing warm up exercises before your workout is really important in too many ways. A good warm up will gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments and mentally prepare you for your workout. So in short, warm up reduce the chances of Muscle injury.

11 Reasons You MUST Warm-up Before Any Type of Workout...

Warming up before your workout will…

                     1. Increase blood flow to your working muscles, better preparing them for the additional intensity workload to come.

                    2. Increase the delivery of oxygen and other nutrients to your muscles, which prevents you from fatigue and getting out of breath too early or too easily.

                    3. Prepare your heart gradually for an increase in activity, which helps to avoid a rapid increase in blood pressure and heart stress.

                    4. Helps to establish Mind & Muscles body connection to be ready for exercise, which can improve the quality of your workout.

                    5. Warm up exercises improve coordination and reaction times.

                    6. Reduce the chance of muscle injury including soft tissues like Ligament, Tendon, and Muscle mass by allowing your muscles and joints to move through a greater range of motion easily and safely.

                    7. Lubricate your joints for easier and less painful movements in your workouts.

                    8. Increase blood temperature, which can allow you to work out longer.

                    9. Helps to improve Contraction and reflex times with higher muscle temperature.

                  10. To get ready hormonal changes in the body responsible for regulating energy production.

                   11. Help mentally prepare you for the workout ahead.

                                  Not sure how to warm up properly? Do you wanna know great Warm up exercises? Then click subscribe button below. 
So you will get notification of newly published Fitness articles in your E-mail box. A warm up can be a lower intensity version of the activity you are about to do, or it can be full body warm up (which is necessary). A proper warm up gradually raises your heart rate and gets your muscles ready for activity.

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What’s the Best Time for Exercise? | Best time for any workouts

      Hello guys, Happy New Yearrr...!!!

                     So, from today on we are starting our Gym workout section in this Fitness website. Well, the first & most common question that everybody have "What’s the Best Time for Exercise?". And I mean any exercise like Yoga, Gym workouts, HIIT, Fat loss and Weight loss etc.

              Which is the Best time for any Workouts ?

                                          is there really a BEST time to do exercise? Would I have more energy and better circulation if I switch to the a.m.? If I switch to p.m exercise, can I work out harder? because of lunch?
                                          As you might have suspected, morning and evening workouts each have their benefits. Let’s take a look at some of the benefits of working out at these times...

          Benefit of Morning Workouts -

                                     Morning workouts gives boost to your metabolism early in the day. This will help you burn more calories in the morning and will leave you feeling energized throughout the day.
                                Physical activity early in the morning increases blood flow to the brain and can improve mental acuity, making you more productive at work.

                                Waking up early in the morning for exercise will help you sleep better at night. Your body will enjoy a healthy sense of fatigue at the end of the day and will be ready to sleep at night. Morning exercise not only improves the length of sleep you will enjoy, but also your quality of sleep by promoting deeper sleep cycles.

                                   Morning exercise develop Strong Self-Discipline. And it's a good habit, self discipline is important thing. Just Win the Morning and Run the day as you want or the Day runs you...

Note :- If you do exercise in the morning, be sure to do a good warm up to avoid injury. Eight hours of sleeping in the same position leaves muscles and joints stiff, so warm up with a short walk and some light stretching exercises. Avoid deep, intense stretches before working out.

          Benefit of Evening Workouts -

                      Muscles are already warm and flexible by late afternoon, so there is less risk of exercise muscle injury. While a warm up is still important, just a few minutes of light stretching exercises are enough at evening workout.
                         Body temperature and hormone levels are at their highest in the after work hours or at evening, so this is the best time to work out for both endurance and muscle building fitness goals.

                         Evening exercise is great for stress relief after a tough day at work.
                         At evening you don't have to fight the crowds in Gym or Health club. You can workout harder for longer time and get reward from it 😄 i mean good Muscle growth.

Note :- If you’re an evening exerciser, don’t exercise too late in the day. Night time exercise raises your body’s temperature and heart rate, interfere with the ability to go to sleep. 

                          Well, now its up to you... choose your workout time according to your occupation. So, if you have Day job then workout at evening will be good for you. And if you have night shift job then workout at Morning.
                          I remember, when I was in college & high school I workout at evening because of Morning School & College time.

                         Whatever time of day you work out, it’s important to make the most of your precious time, right? With SKS 3 , you don’t need spend 2 hour gym sessions anymore! That’s right…just 30 minutes of your time is enough to achieve the results you want to see... Weight Loss or gain, Bulking Muscle and a toned Athletic Body.

                          More Workout Programs with Tips, Nutrition and Diets are coming soon on this site... so make sure Subscribe below to our Website by E-mail. So you will get notification of newly published Fitness articles in your E-mail box.

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Bow Pose (Dhanurasana) How to do & Benefits

Girl is showing how to do Bow Yoga Pose or Dhanurasana and its Benefit
How to do Bow Pose or Dhanurasana

                                      Pronunciation -          dha-nu-ra-sa-na
                                      Meaning – ‘Dhanur’ is the Sanskrit word. Dhanur means a ‘Bow’.
                                                                                                  And asana means 'Posture' or 'Pose'.
                                      Difficulty – 5 out of 10.

How to do Bow pose  or  Dhanurasana?

Steps –

         1) Lie down on your stomach with feet hip-width apart and place your arms at the side of your body.

         2) Take couple of deep breath and calm your mind.
                While breath – in, bend your knees and hold your ankles with your hands.

         3) While breath – out, lift off your chest & pull the legs up.

         4) Stay in this pose or Hold this pose for few seconds.
                 10 seconds are enough for beginner. 30 seconds to 1 minute are enough for everyone. 
                 Your breathing must be gentle and at normal depth, while doing this Yoga pose.

         5) Then slowly bring your chest and legs back to ground or yoga mat.
                 Now release the hold on ankles and bring hands back to the side of your body and relax for few seconds.

Note –

         a) Make sure only your Navel part of the body touches to the floor or yoga mat.
         b) Do not try to hold this yoga pose beyond your capacity.
         c) Do not hold your breath. Keep breathing while doing this pose.
         d) Let your body move or seesaw at step 4 because of breathing. Good massage for Gastric organs.

Benefit –

         a) Bow yoga pose strengthen legs, buttocks, spine & back muscles, shoulders and neck etc.

         b) Bow Pose helps to reduce excess fat around the belly, waist and hips.

         c) This yoga pose helps to stimulate reproductive organs.

         d) This Yoga pose, stretches & strengthen abdomen, lungs and thyroid.

         e) This Yoga pose, stimulate thyroid & pituitary glands.

          f) This Yoga pose, helps to remove fatigue and laziness.

Limitation –

         a) Those who have back pain or neck pain should avoid doing Bow pose.
         b) Those who have high blood pressure, hernia, peptic ulcer & any cardiac problems should avoid doing this Yoga pose.
         c) Avoid this Yoga pose, if you are feeling like qualm or reel.

Variation –

                 I discovered my own Variation of Bow pose, with my friend.
Watch below video for Variation of Dhanurasna or Bow Pose...


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