Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience and try to produce in two weeks what often takes years to accomplish.
They begin by going all out right from the start doing as much as they can. The next day, their joints and muscles lock up in pain. Then, they get discouraged, stop exercising for a while and give it up altogether. Workouts should start out smooth and easy.
A Great Simple Warm Up Routine
Below is a warm-up routine to do 1 set of before every workout, but doing 3 sets of these alone can be a pretty good workout; particularly if you are a beginner.
Stand erect, chest out, with your buttocks protruding and your stomach in. Put your hands straight out in front of you. Relax.
Do squats by bending your legs to lower your body. Bend your legs until your upper legs (thighs) are parallel to the ground and you are in a squatting position. Keep your body erect as you squat.
Then raise yourself as you straighten your legs back to a standing position. Do around 5 to 10 squats. Inhale deeply as you go down. Exhale as you stand up. Leg squat help your leg muscles, calves, and the muscles in your abdomen to warm up.
Stand with your feet about 3 feet apart. Relax. Place your hands behind your head with your elbows out to the sides.
Very slowly, twist your body to your right without moving your legs or feet. Try to twist to your right as far as possible. Your face and body should be facing your right side while your legs remain steady. Then hold on to this position for 10 seconds. Do the same to your left side. Trunk twist exercise will make your legs, back muscles, and abdomen ready for the next work outs.
Lean over deeply on your left foot while your right leg is stretched out to your right side. Maintain balance. Slowly, raise yourself with your left leg to a standing position. As you stand, spread your feet wide apart. Repeat this for ten counts.
Do steps 1 to 4 again; this time, alternate the legs’ position (left becomes right, and vice-versa). Stretching your leg will warm up your legs, calves, and abdomen.
Stretch out your arms to your sides. Keep them level with your shoulders.
Simultaneously rotate both arms to the front. Do this 20 times each rotation.
Gently move your head to your right side while your right hand gently pushes back against it. Do this once and repeat the same position for the left side.
Slowly move your head backwards as your left or right hand gently pushes back against it. Do this once and do the same while bowing your head to the front.
Jog in place for 3 minutes then speed up for 2 minutes. Now jog in normal pace for 3 minutes. Jogging gives you a good leg and calf warm-up. This also serves as aerobics for your lungs and heart.
There! That ought to do it. After doing the above warm up exercises for some time, you should be ready start doing regular weight training and cardio workouts. Then just do 1 set of these exercises to properly warm up before you start each workout. You can find practical Warming up and Cooling down routine in my last article.