Do you want to know the importance associated with warming up before taking part in exercises? Quite a lot of people engaged in physical exercises on daily basis purposely to increase their healthy living condition. Hence, the need to state in clear terms the importance of warming up before any strenuous physical activity. It has been a common practice to a large number of people to repeatedly ignored going through the warm up stage before going all out in working out, thereby exposing themselves to a dire consequences without knowing the danger that may likely occur in doing so.
The question is, Why do we need to warm up before exercise? We should all be aware of the fact that several changes do takes place in the body once physical activity is initiated and we must all work to make our body adjust in line with such changes if the desired results expected before engaging in physical exercise is achieved. For example, while warming up, a person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. Another important point to take note of as we are warming up is that the rate of increase of these body mechanisms should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand.
However,if you fail to follow this priming procedure, the body on the other hand will function less efficiently and the workout therefore will produce less quality results. Doing this constantly will undoubtedly affect your body system in no small measure. You should equally know that warming up goes a long way to prep up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries during the period of exercises. Warming up can also assist to jump start the fluid located in the joints, thereby minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.
Warming up before is highly beneficial for older people, in as much as they have tissues that are less supple; and their body joints have less fluid to lubricate their joints, and lastly a weaker hearts that may not be able to supply them the necessary ingredients needed for the highly tasking exercise. It is known that sudden and unplanned exercise can seriously pose a great risk to their lives and this can lead to heart attacks to older people.
In order to do the warming up, it is highly imperative to have a better understanding of how to carry out this exercise without being affected. That is, how does a person warm up properly? You should be aware that warming up can be done in any procedure that enables the heart to beat faster. For example, you can decide to simply walk and jog for a while, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can also be utilized. While doing this you have to start at a gentle pace, and then you slowly increase the pace until heart beat rate increases and the body temperature rises. Its highly important for you to note that the pace at which you carry out the exercise should be in accordance to your current fitness level, where this physical activity will leave you more energized, relaxed and not exhausted.
After working up for about 3-5 minutes (suggested time), though it may be longer especially if you’re working out in a very cold environment), then, you should also do dynamic stretching. Stretching helps in developing overall flexibility of your body, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity you want to engage in. For instance, if your intention is to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. Or better still, if your own is to engage in martial arts, you should know that light sparring warming up is what you need. And you should also take note that you can do this in the quarter of the normal speed, or just simply do the movements in slow motion.
You must be certain that the major muscles groups are stretched for 8 seconds minimum for effectiveness. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. You should also remember that you can only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.
For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.
After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up. Engaging in a strenuous exercise without taking note of your body’s capability and energy level can be catastrophic and hence, the need to know the right way to go about the warming up before engaging in a full blown exercises.
Exercises have been proved beyond necessary doubt that it is good to improve human health. And, everyone is being encouraged to pump it up, but yet as much as taking part in warming up and exercises are important, having a better understanding of how to do it right is equally highly beneficial. You must bear it in mind that all the necessary precautions should be followed, not only to maximize the workout, but also to stay safe and healthy.
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