Instead of traditional stretching to warm up, try isometric exercises. Isometric exercises keep the muscles in a shortened or contracted position to avoid unnecessary strain on the body. Isometric exercises can also decrease the chance of injury and help you get the most out of your workout. Try these simple exercises:

Triceps (upper arm): Lay straight back on an exercise or yoga mat. Keep your hands at your sides. On one side, bend your elbow in a 90-degree angle. Your hand should be open in the air. Lightly push your triceps into the mat. Hold this position for four to six seconds. Relax your body. Repeat on the other side. Complete six sets.

Quadriceps (upper leg): Lay straight back on an exercise or yoga mat. Keep your hands at your sides. On one side, lift your leg up about 45 degrees or as far as feels comfortable to you. Hold this position for four to six seconds. Slowly release the position and relax your body. Repeat on the other side. Complete six sets.

Trunk/core (center of body): Sit in a chair with a straight back. Fold your arms across your chest. Without moving your hips, slowly rotate the center of your body to one side. Hold this position for four to six seconds. Slowly release the position, and relax your bodyRepeat on the other side. Complete six sets.

While doing these exercises, if one side of your body feels stronger than the other, do a couple more reps on the weaker side to increase stability. It may seem like you are not doing much with these exercises, but by limiting your movement and the amount of pressure placed on your muscles, you can effectively warm them up and save the bulk of your energy for your workout.

Source: https://www.active.com/fitness/Articles/How-to-Prepare-Your-Muscles-for-Cold-Weather-Workouts

• Tags:
• Fitness