Which Is One Method That Should Be Implemented In A Safe Workout Plan?

  • By Spendlessy
  • Updated: Oct 16, 2023

After reading this blog you must have known the importance of physical fitness for overall health. You must be motivated to start exercising in no time but before you start a workout you should know about that one method that should be implemented for a safe and efficient workout.

Maybe you are running late for your office, and you just want to start a workout by directly jumping on a treadmill or maybe you are too excited to try that high core muscle strengthen exercises at the start whatever your reason is you should never start any workout before a warm-up.

A Warm-Up Is The First Thing To Do Before You Start A Workout

A warm-up works as an alarm clock for your body. It alerts your brain to prepare your muscles for a workout. When your body is in a static position (sitting for long hours on a couch, or lying on a bed) your muscles get contracted (shrink in size) however, right after you start moving your muscles get elongated (increase in size).

If before doing some warm-up exercises you start directly doing some intense workout there will be a high risk of muscle injury.

  • Warm-up increases your body temperature which ultimately increases the transportation of oxygen to your muscles. Moreover, the blood vessels also start to expand during a warm-up which means more blood that is full of oxygen will reach your muscles allowing them to perform strenuous activities without causing any stress.
  • A good warm-up session before a workout improves the elasticity and flexibility of your muscles. It allows your muscles to contract and relax more rapidly which means now you can do heavier deadlifts, planks, squats, calf raises, and all other intense workouts without feeling lethargic.
  • Jumping straight into an intense workout before a warm-up can be mentally challenging. When your brain is not prepared for a workout, you will never be able to focus and maybe you will give up sooner. A warm-up session prepares your brain, improves your concentration, removes all the negative thoughts, relaxes your body, and creates positive energy in you.

Warm-Up Exercises

5 Warm-Up Exercises To Do Before A Workout

Have you seen people coming into the gym and within no time with full enthusiasm start lifting heavy weights? Do not ever follow them I repeat do not follow them.

Working out without a warm-up will cause you more harm than good. Your muscles are like a rubber band, just after waking up from your bed you start lifting heavy weights, your muscles might get pulled apart.

Before you start reading about the warm-up exercises let me clear it for you, stretching your body is not a warm-up. Stretching only relaxes your muscles it does not activate your central nervous system and is responsible for increasing the oxygen-rich blood circulation to the muscles.


Squats are one of the easiest warm-up exercises that target your glutes, hip muscles, calves, hamstrings, and quadriceps. Regular squats will strengthen your bones, tendons, and ligaments.

To prevent any injury always do the squats in the right way.

  • Stand firmly with your feet apart and your toes pointing straight. Now place your hands on your thighs.
  • Keep your back straight, hinge your hips backward, and slowly bend your knees. Your knees should not go beyond your toes.


Plank is one of the best warm-up exercises to strengthen your core. It empowers the body and helps in maintaining your balance.

  • Lie on the mat with your forearms and toes facing the floor. Now bend your elbows and rest your weight on your forearms and toes.
  • Keep your body in a straight position and hold as much as possible.

Wall Angels

If you particularly want to stretch your upper back and spine, this warm-up exercise will be ideal for you. It helps people with stiff shoulders and neck.

  • Stand against a wall with your face and shoulders facing forward while keeping a slight in your knees take 2 – 3 steps forward.
  • Now raise your hands and firmly push your shoulders against the wall. Lower your arms slowly and repeat the steps 10 times.