Before exercising, it's important to warm up in ways that will help the specific activity, whether that is through static or dynamic warm ups. Learn about warming the quads and hamstrings before a run with help from a fitness trainer in this free video on exercises and working out.
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Hi, okay this is how to warm up before exercising. Now people ask me this question all the time, my clients always want to know how is the best, what is the best way to warm up. Really there's not a definitive answer to that question, it's really all about what exercise you're warming up to do. So, generally we think of warming up in terms of static or dynamic warm up. For a static exercise, for example if you're getting ready to do - if you're getting ready to just run, let's say, then you want to make sure that your hamstrings are warm, your quads are warm so you would probably do just the simple basic stretch, a hamstring stretch will do, so you'll come down and you'll reach for your toes. And maybe you'll squat down here, and there, get that lower back extended a little bit, come back up. Stretch those hamstrings, and maybe you'll bring it in some. And then you'll stand up. And you'll pull those quads. And you'll come here. And pull those quads. Okay, that's great. Static warm up. You're getting ready for a pretty repetitive exercise like running. But if you're getting ready for say, Olympic weightlifting or circuit training where you're going to be really going through large ranges of motion, you will probably want to do what is called a dynamic warm up. For this, I'm going to show you just a little one that I love to do. This one is pretty universal and it works great for just about any dynamic warm up. It's called the chopper. Use a medicine ball, usually you don't need anything too heavy, pretty modest 'cause you're warming up. You're just going to start with a pretty small range of motion. And as you get warmer, you're going to make that waist bend more exaggerated. You're going to squat lower. And you're going to extend farther. You're going to try to keep that lower back pretty flat until you get warm enough and you can flex, here at the long back, as long as it's controlled, you don't want it to get out of control 'cause that's when you can pull something. Okay. What I usually do is then speed up the tempo and this warm up really - if you're ready for just about anything - and I usually like to get my clients to do at least twenty-five of these - usually up to about fifty depending on what we're getting ready for. All right? And that is how to warm up before exercising.