How to warm up before you exercise tips
How to warm up before you exercise. Warming up your muscles is one of the most important aspects of any workout. A good training routine prepares you both physically and mentally for what awaits you.
Why do we have to warm up?
Warming protects your heart and allows you to gradually increase the pace.
Without pre-heating, the shock and stress of the cardiovascular system can cause slight damage if done repeatedly over the long term.
In other words: don’t skip the warm-up!
Warming up increases muscle elasticity
Muscle elasticity is an important aspect in the warm-up process. Muscle elasticity allows muscles to stretch and contract.
A study on the role of warming in the prevention of muscle injuries found that “greater strength and stretch length is needed to tear previously conditioned muscles The study also concluded that muscles that had not been “less elastic at each length increase”.
What’s a good warm-up like?
A warm-up should be quick, simple and relatively easy. You don’t need to get tired before a workout or race.
Goals of a good warm-up
Before going into detail, you should know how you should feel with a good warm-up. So you can listen to your body and know when it’s ready for exercise.
Your body should be warm. If you’re shaking or haven’t sweated anything with warming up, your body isn’t ready for exercise. It’s called “warm-up” for a reason.
You should feel your muscles and joints flexible, which have a fluid and stress-free range of motion.
During warm-up, try to focus on the activity you’re doing. Exercise is much better, more intensely and more safely without distractions.
You have the rest of the day to think about your work and all other aspects of your life; uses warming as a special transition and as the beginning of a well-deserved rest. In addition to performing more during training, you’ll return to your cool, relaxed routine.
This practice is a great way to reduce stress when combined with high-intensity exercise.
Examples of warming
Prepare your entire body if you’re about to train intensely for more than 30 minutes.
Use a foam roller or tennis ball to apply rhythmic and gentle pressure to your muscles and ligaments.
This is a great way to get blood to your muscles and relieve cramps. It starts with minimal pressure and gradually increases. Your experience with the foam roller should be soft and pleasant, not strong and painful.
2-3 minutes of “jumping jacks”
The goal is to move your joints and pump your heart. This is the “hot” part of the warm-up.
30 soldiers (15 with each leg)
Focus on movement, not the number of repetitions. You should feel your muscles stretch at the height of the movement.
General movements to heat the joints:
- 20 small arm rotations – Be sure to make 10 clockwise and the other 10 clockwise.
- 20 large arm rotations – Remember: 10 clockwise and the other 10 in the opposite direction. Do them slowly if you notice resistance on your shoulders.
Slightly harder warming up for blood to really flow:
- 10-20 push-ups – Adjust the number of repetitions according to your needs and focus on contracting your abdomen while pushing with your pecs.
- 20 strides (10 with each leg) -Focus on doing them deeply. Feel how hip flexors stretch and your quadriceps work.
Your warm-up should prepare you for exercise, it shouldn’t be too hard.
Listen to your body. If your body is not hot and the movements are not fluid and relaxed, it is better to warm up a little more.
If you lift weight or do any other type of strength exercise remember to start with a series of warm-ups for each exercise.
If you stretch before exercising, do so after heating. It’s better for your joints than cold.