Warming up before training – how to do it correctly?
Warming up before training is a very important part of physical activity. It not only prepares the body for exercise but also prevents injuries. In our article, we will tell you which pre-workout warm-up exercises should be performed at home, in the gym, and before running and swimming.
Not only professional runners, cyclists, and bodybuilders warming up before training. They know very well that warming up increases the heart rate and mobilizes the muscles to work, which is the basis of any successful training. Even a ten-minute warm-up increases body temperature by 2-3 degrees, and thus increases muscle flexibility. What is the effect of increasing flexibility? The muscles become more resistant to overloads, strains, and injuries. In addition, nerve impulses are transmitted faster, which stimulates our body to act. A good warm-up before training is the best way to increase the effectiveness of the exercise and improve overall coordination and focus. Faster work of the respiratory and circulatory system also results in better oxygen transport, which allows you to avoid other ailments, e.g. soreness.
Properly conducted warming up - what does it look like?
Many people during the warm-up perform exercises that are part of the core training, but with fewer repetitions and without weight. Before moving on to this part of the warm-up, however, it is worth warming up all your muscles and performing short cardio, e.g. on a stationary bike with very little resistance or jogging on a treadmill. The intensity of movement during warm-up should increase gradually from 50% of our capacity.
Warming up - sample exercises
Your muscles warm up for about 10-15 minutes, which is exactly how long your warm-up should take before exercising. If you don’t have an idea for it, simply do simple exercises based on the head, shoulder, hip, elbow, wrist, and leg circles. To speed up the pulse, perform several dozen crunches, jumpers or aerobic exercises. A sign of a well-done warm-up is slight breathlessness.
If you are a beginner, do a dynamic warm-up – it is simply stretching in motion. This type of warm-up is performed by players before matches. In addition, perform twists of the torso and jog in place – thanks to this, you will activate the gluteal muscles and legs.
If you’ve been exercising at home for some time, you may be tempted to do a warm-up with your body weight. Rompers, push-ups, leg and arm circulation and limb swinging will be ideal. You can use the same strategy before training in the gym.
If you are going to run, just start the run by jogging. Let the jog last 5-10 minutes. Then do the ankle circles, bend a few times, do the hip and torso circles, and lunge. You can also try skip A, i.e. dynamic knee lifting alternately.
Regardless of whether you are just starting your adventure with the gym and running, remember that warming up is a basic part of any training. It will protect your body against injuries and prepare you for exercise. Thanks to this, you will be able to train longer and more effectively.
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