With the developments in technology and changing lifestyles, the pace of every individual’s life has stepped up. Every single is way too busy to even know who their neighbor is! When our lives are so busy, even our workouts get affected by our lifestyle pace.
We tend to get into the workout directly without a warm-up, as we feel it is time-consuming, and all we wish to do is get the maximum out of our workout. But what we do not realize is that skipping a warm-up can just make the workout less effective and might cause an injury as well. You can check out the list of warm-up exercises to perform before you begin your dumbbell workouts.
Beginning a strength-training workout like best dumbbell exercises for chest without a warm-up is not recommended as, during such workouts, the muscles need to be prepared for the strength-training workout, and if you do not warm-up, the muscles are more liable to more tear and pull.
A warm-up helps in increasing the core temperature of your body, increasing flexibility and mobility, activating the muscles, etc. This helps in loosening the tissues and maximizing their mobility, thereby reducing the risk of injuries. A warm-up also helps in technical build-up which helps the body familiarize itself with many complex moves.
If your dumbbell exercises include squat jumps, your warm-up can have squats in it. Read about the Best adjustable dumbbells under $1000.
Warm-up stretches are always assumed to be quite time-consuming, whereas, in reality, it just requires 5 minutes of your time. Click here to read about the warm-up exercises at home which will help you understand that you need to change your mindset about warm-ups being time-consuming
Warm-up and Stretching before Dumbbell Exercises and Weight-Lifting
Warm-ups can be confusing to many, and most of the people assume that stretching is the best warm-up before any dumbbell exercises at home or weight-lifting workouts. Stretching might help in different scenarios, but when it comes to dumbbell exercises and weight-lifting, stretching might be dangerous and may lead to injuries.
Cardio is ideal before getting into a workout using weights or dumbbells, however, a warm-up would require more than cardio. Check out the cardio warm-up before weights to know more.
One must remember and understand that warm-ups are mandatory to prevent injuries. As you age, the duration of a warm-up increases if you are into a weight-lifting workout. It gets your body muscles and joints ready for the workout.
For a teenager, a warm-up of approximately 2-3 minutes is enough whereas for a person of 50+ the warm-up duration might be longer. Click here to read more on the best dumbbells for beginners.
Stretching is a must. It helps in improving and maximizing the flexibility and mobility of joints and muscles in your body, thereby making the dumbbell workout an effective one. It also helps in avoiding any kind of injuries or muscle pain.
It is advised to include stretching in both warm-ups and cool-down of your workouts. We must remember, however, that stretching isn’t similar to a warm-up or cool-down. However, stretching is quite beneficial to the body in many ways.
It benefits a body in 3 phases:
- Stretching right before a workout
- Stretching right after a workout
- Stretching to be included in the regular workout regime
Stretching can be either static stretching, ballistic or dynamic stretching.
Benefits of Warm-up
A Warm-up exercise at home before a Dumbbell Workout or weight lifting is beneficial in the following ways:
1. Increases the temperature of the body: A warm-up exercise at home helps in increasing the temperature of the body which in turn prepares the body for the dumbbell workout. It also aids in circulation, flexibility, and mobility of the muscles and joints.
2. Increases delivery of oxygen and increases the blood flow: Doing the right kind of warm-up stretches helps in increasing blood flow to the muscles and helps in blood circulation in the entire body.
This is important to help in providing oxygen-rich blood to various muscles and to wipe out any metabolic byproducts from the body from prior training and workouts.
3. Helps in activation of the muscles: Warm-ups help in distribution of blood to the active muscles which helps improve the performance and result of the dumbbell exercises. It enables blood circulation to the entire body and mainly all the active muscle tissues.
4. It helps in Technical Build-up: A warm-up also aids in the technical build-up, which helps the body familiarize itself with many complex moves. It prepares the body before beginning complex weight-lifting exercises or dumbbell exercises at home.
Instructions for Warm-Up before Dumbbell Exercises at Home
First of all, begin with a warm-up of about 3-4 sets, before every exercise. However, if your workouts begin with some compound exercises, the warm-up will target many muscles at one time, and you need not do warm-ups again in the midst of your workout.
Remember that the rest period between your warm-up sets should be just for a minute. Read some of the dynamic warm-up exercises for your body.
You could follow the below details for your warm-up regime
The 1st set of warm-up: It should consist of about 12 repetitions with 30% of the weights that you use for your main workout.
The 2nd set of warm-up: It should consist of about 10 repetitions with 50% of the weights that you use for your main workout.