Warmup roles before Workout.
Not warming up before you exercise is similar to driving a car in winter without letting it warm up; you might still be able to move, but you increase the chance of damage and poor results. A proper warm-up will ready your body for physical activity, protect you from injury and make you perform better. Even so, a lot of people at the gym skip the warm-up in order to save time or get right to the tough exercises. This article will explain the importance of warming up and teach you the proper way to do it.
The Importance of Warm-Up
1. Improves the circulation of blood and oxygen.
Warming up helps your heart beat faster and makes your blood flow better. This way, your muscles are given more oxygen and nutrients which helps you last longer and lift more during your workouts. Poor blood flow makes muscles become tired more quickly which leads to a drop in performance.
2. Helps Increase Flexibility and the Range of Motion
Cold muscles are likely to become stiff and suffer from strains. During your warm-up, dynamic stretching will make your joints more flexible and help muscles and tendons become more elastic. For weightlifting, it is very important to use the full range of motion to keep your form correct.
3. Lowers the Risk of Getting Hurt
One of the main reasons to warm up is to avoid injuries. Moving your body suddenly and intensely when it’s cold can cause muscles, tendons or joints to become injured. A research study in the Journal of Strength and Conditioning Research showed that properly warming up helped athletes avoid many muscle injuries.
4. Enables the Nervous System to work properly
By warming up, you improve the link between your brain and muscles which helps you move and react faster. It is very important for exercises that need you to balance and focus, like squats, deadlifts or plyometrics.
5. Helps You Concentrate
Warming up your body should also include exercises for your mind. A short period of breathing and moving helps you prepare for an intense workout.
Proper Ways to Prepare for Your Workout
1. Perform light cardio exercises for 3 to 5 minutes.
You should start your session with light cardio to increase your body temperature.
.Working out on the treadmill
.Jump rope
.Cycling
.High knees or butt kicks
2. Dynamic Stretching is a 5-7 minute warm-up activity.
It is best not to hold stretches before lifting weights, as this can weaken your muscles for a short time. Instead, do some dynamic stretching exercises, for example:
.Arm circles are a good exercise for your shoulders.
.Hamstring and hip exercises that involve leg swings
.Squats using your bodyweight are good for your legs.
.Doing lunges with a twist helps with mobility.
3. Perform movements that are specific your sport for (5 to 5 minutes).
If you plan to lift heavy, begin with sets that use less weight. For example:
.Perform bodyweight squats before you start squatting with a barbell.
.Before bench pressing, use bars that are not loaded with weight.
.Do exercises that require slow movement before you try explosive exercises like deadlifts or cleans.
Things to Keep in Mind to Avoid Warming Up Wrong
1.Not Warming Up Beforehand – Not warming up can make you more likely to injure yourself.
2.Stretching Cold Muscles – It’s best to do deep static stretches after your workout.
3.Hurrying Your Warm-Up – A lazy warm-up won’t give you all the benefits you could get.
4.Making Your Own Workout – A runner’s warm-up exercises are not the same as those of a powerlifter. Adjust accordingly.
Conclusion
Spending a little time warming up can give you noticeable benefits: better results, fewer risks of injury and improved flexibility. Regardless of how much you want to lift weights or run, always remember to warm up. If you warm up properly, you can avoid injuries and achieve better results each time you work out. When you go to the gym, make an effort to stay for an extra 10 minutes, as your body will be grateful.
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