2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Most people try to keep their bodies in good shape and exercise to maintain their health and increase their longevity. And this is the right way! But before any workout, you need to warm up. What is its use?
Regular training can be hampered by minor injuries, sprains, ligament ruptures, etc. A common cause of such troubles is the lack of a preparatory warm-up. This is the mistake most beginners make. People who are just starting out on intense training mistake warm-up as an unnecessary routine or overly cautious approach to sports and try to move to core training as soon as possible. But this is not so, because warm-up is no less important than basic sports. If you skip them regularly, you can not only reduce the charging efficiency, but also seriously harm your health.
The complete warm-up routine includes the following steps:
• Basic warm-up, • Stretching, • Warming up specific parts of the body as needed (depending on the workout itself).
It is very important to focus on the first two phases of the warm-up, which are mandatory. If necessary, the trainer should suggest additional specific exercises if the bulk of the training will focus on a specific area of the body.
Many beginners make the mistake of combining basic warm-up and stretching without seeing the difference. But it is very important to separate these types of exercises by performing them sequentially. Warm-up exercises aim to improve circulation throughout the body, including the muscles. Stretching helps to further improve circulation by promoting blood flow through the muscles. If you skip the warm-up and do the stretching right away, you can get injured because the muscles will still be "cold" and stiff. For those who still doubt the need to warm up before sports activities, recall its main advantages:
1. Warming up the body
Hemoglobin and myoglobin, important proteins in the human body, are responsible for the delivery of oxygen throughout the body. Therefore, with an increase in body temperature, their oxygen activity increases, and the body is better saturated with healthy oxygen, which is necessary for effective training.
2. Warm-up promotes blood flow to the muscles
Good blood flow ensures that the muscles are warm and elastic and that they are constantly receiving energy and nutrients. This makes muscles and joints more efficient. Healthy circulation allows muscles and joints to perform various movements with ease.
3. Increased productivity
According to numerous studies, warming up significantly improves a person's performance and stamina. Scientists have proven that a warm-up alone cannot harm the body.
4. Increased sensitivity of nerve endings
Warming up also improves the sensitivity of the nerve endings and increases the number of nerve impulses, which is necessary for good coordination of movements. In other words, the connection between the brain and muscles improves.
5. Preparing the cardiovascular system for the upcoming stress
The heart is responsible for pumping oxygenated blood throughout the body. Warming up allows the heart to prepare for the increased oxygen demand during the core workout. This will protect the "motor" of the body from serious overload.
6. Warming up reduces the likelihood of injury during sports
Stretching and warm-up exercises can help prevent future injury, according to research by sports physicians and published in Sports Medicine. For example, when lifting heavy weights, the muscles have to strain and the body produces fluid to lubricate them. Because muscles are tightly packed together, they need adequate lubrication to prevent tearing during contractions and relaxations that occur during exercise. Preheating your entire body before starting heavy exercise will help your body produce enough fluid to protect your muscles.
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