Importance of Warming Up Before Exercise
Since a lot of people take part in physical exercises, it is important that it is important to warm up before any strenuous activity should be discussed. Many people repeatedly ignored going through the warm up before working out, not knowing the consequences of doing so.
Why warm up? Several changes occur in the body, where physical activity is initiated. A person breathing rate, blood flow and oxygen and nutrient levels delivered to the cell growth. The rate of increase should be regulated in a steady pace to prepare the body to physical stress that the practice of demand. If one foregoes this shared process, the body will function less efficiently and the workout will be less quality results.
Warming up preps up the nervous system, increase mental awareness and alertness, and loosens the joints and muscles that are less prone to injuries. Warm up jump starts the fluid in the joints, minimizing the risk of wear and tear of the muscles. Gives the heart a suitable period to adjust and pump up blood and nutrients to the muscles.
This is essential for older people, because these tissues are less flexible, he is less synovial fluid, and weaker hearts. Able to exercise a sudden heart attack in elderly people.
How does a person warm up properly? Initially, it can be any procedure that allows the heart beat faster. And can simply walk right, or if the cardiovascular equipment is available, such as rowing machine or bike, can be used. Let’s start with a gentle pace and slowly increase the pace until heart rate and body temperature to rise upward. It is important to note that the rate should be in accordance to one’s current fitness level, where the activity will leave the party energized and not exhausted.
After working in a light sweat (suggested time 3-5 minutes, longer if the person works in a cold environment), we should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder and hip areas. The kind of stretching depends on the type of activity a person plans to attend. For example, if the sport is the recommended kind of stretching would mimic the movements that take place in the court or field. If we say that this is not martial arts, light sparring can be done in this quarter the normal speed, or simply does not slow the movement. Make sure the major muscle groups are stretched for 8 seconds minimum. You must remember to keep moving the leg or foot can not exercise the upper body stretched to keep prevent blood pooling in the legs. Remember, not only one of the dates when the muscles are already warmed up. Do not rush while stretching. Triggers that stimulate contraction of the 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.
Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.
