fitness band exercises for optimal warming up

Best Fitness band exercises for optimal warm-up

Warming up is the most important thing in sports. Many injuries, sore muscles and ineffective training result from not warming up properly. But why is warming up so important and how can you achieve an optimal warm-up with fitness bands like the FLEXVIT Multi? In this article you will find tips and various exercises for the perfect warm-up.


Why is warming up before exercise important at all?

A proper warm-up is recommended for almost all sports, and for some it is even essential. Even to young athletes in clubs or in school sports, the importance of the right warm-up is emphasised again and again. A proper warm-up is a must do.


Warm-up is balm for joints and ligaments

A warm-up brings the body and especially stressed joints – especially hand, foot and knee joints – to the right “operating temperature”. With an effective warm-up, unnecessary injuries are avoided, for example if you overexert yourself during later muscle-building exercises with the fitness bands and the sports band pulls too suddenly on the stressed body parts. Effective warm-up increases the production of joint fluid, also known as synovial fluid. This “cushions” the joint cartilage, so to speak, which dampens stresses and strains.


Warm-up reduces muscle soreness

Warm-up Exercise: With FLEXVIT Fitness bands

Warm-up Exercise: With FLEXVIT Fitness bands

The explanation for warming up is that physiological reactions in the human body occur best and most profitably at a body temperature of 39 degrees Celsius. With targeted exercises, the muscles that are being used are supplied with many important nutrients and oxygen. Furthermore, the heart rate is gradually increased during the warm-up, which means that waste products from metabolic reactions in the body are broken down more quickly. This means that the overacidification

of the muscles is reduced and thus muscle soreness does not turn out to be as painful as it would be if there was no warm-up. In addition, breathing is accelerated in the course of the warm-up and covers the increasing oxygen demand that becomes necessary during training.


Warming up prevents injuries

Warming up also stretches ligaments and tendons, making them more elastic. Particularly in injury-prone sports such as football or other team sports, a proper warm-up is absolutely essential, as the necessary interaction of nerves and muscles and thus the ability to react is increased. Even when jogging, a proper warm-up is recommended, especially to prepare the muscles for the workout. It has been proven that a warm-up reduces ligament tears and meniscus damage.


Warm-up exercises with FLEXVIT Fitness Band

Warm-up for the upper body

An optimal exercise for warming up the back and shoulder area:

  • Stand with one leg back and lift the heel slightly.
  • Stand on the other leg, which is slightly bent forward.
  • Hold the ends of the FLEXVIT band and fix it under the foot; keep the arms bent next to the torso.
  • Now slowly move the arms back and forth alternately, in much the same way as when using ski poles.
  • Vary speed and repetitions.


This exercise warms up the back, especially the rhomboid muscle, the deltoid muscle of the shoulders and the biceps.


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Warm-up exercises for the arms

An effective exercise to train the upper arms and shoulder blades in particular is the following:

  • Kneel on the centre of yourFLEXVIT Multi Band.
  • Hold the ends of the slightly taut fitness band firmly at hip level or wrap your hands around it.
  • At the same time slowly pull both hands up to shoulder height.
  • Hold the band taut there for about 7 to 8 seconds.
  • Now slowly lower your hands back to hip level.


First class warm-up exercise for the torso

This is a great exercise that works the whole body and warms it up:

  • Tighten your FLEXVIT Multi Band or FLEXVIT Resist around your left foot.
  • Get into the quadruped position, i.e. support yourself on your knees and elbows on the floor and look down at the floor.
  • In a slow pull, extend the leg backwards until the leg and upper body form a straight line.
  • Remain in this position for at least 7 seconds before slowly lowering your knee again.
  • Repeat this exercise at least 6 times and then switch leg sides.
  • Increase the number with each workout.

This exercise is ideal for the abdominal muscles and the complete core muscles.


Warm-up for the legs with the FLEXVIT Resist and FLEXVIT Multi

Especially runners, footballers and other athletes who have to move a lot and often, warming up the legs is essential. The following exercise is a good idea:

  • Step into a lunge and support yourself on the left knee.
  • Take the right leg forward and fix your FLEXVIT band under the right foot.
  • Hold the ends of the sports band and extend the right leg, it is important to create as much resistance as possible with the band under tension.
  • Stretch and bend the leg several times.
  • Then switch to the left leg.

This exercise prepares your joints for a strenuous workout and warms up your knees and thighs.


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Optimal time for warming up with fitness bands

There is no “perfect” time, but there are guidelines for how long warm-up exercises should be. For sports with a low risk of injury and where the demand on the muscles is not too high, the warm-up does not need to be longer than 6 or 7 minutes. This is the case, for example, with targeted muscle building, when individual regions of the body are trained while at rest. This can be the case in the gym when “bench pressing”, but also when training with FLEXVIT training bands.

For sports with a high risk of injury, such as basketball or football, the warm-up should take longer. At least 15 minutes are advisable here.