Warm-up exercises are essential to any workout. Preparing the
muscles and joints for more intense activity helps prevent injury,
as well as promoting circulation. Warm-up exercises increase the
temperature of the body, making the muscles more flexible and
receptive to strenuous activity. Most experts even advise that you
engage in warm-up exercises before stretching. Warming up should
slightly increase the heart rate but not to the level experienced
during your workout.
Warm Up Before Other Exercises
Physical exercise, especially aerobic exercise , is a very
effective method of relieving stress, but not if you injure
yourself in the process.
Warm-up exercises gets your body ready for more strenuous
activities. Warm up exercises alone are beneficial for relieving
stress, so even on the days where you are not up to a more
strenuous routine, you can just do your warm-ups.
A simple walk around the block or warming up indoors using a
stationary bike or treadmill, followed by a few minutes of easy
stretches is enough to increase blood flow to the muscles –
improving flexibility and preventing injury or soreness. Warming
up also slowly increases your heart rate & breathing to ease your
body into exercising.
If you are going for a run or even a brisk walk you should start
with a slow walk around the block, come back home and stretch all
your muscles, not just the muscles you will be using when walking.
Your body functions as a unit. Then you can go for a brisk walk,
making sure that you end your walk or run with 5 minutes of
walking, gradually slowing down your pace, and then a few more
minutes of stretching.
Alternately, you can do some lunges, marching on the spot, or
dancing. Always start slowly and gradually increase intensity.
After about 5 minutes you should feel warmer and be perspiring
lightly.
Cooling Down is also important to let your body slowly adjust to
its resting state and to prevent soreness later on. . Suddenly
stopping a strenuous activity can cause dizziness as the blood can
pool in your muscles. You should keep walking / moving for another
five minutes to let your heart rate and body temperature to come
down gradually and help to flush waste products from the muscles.
Follow by a few minutes of stretching
Stretching is done after your body is already warmed up because
you are more flexible when your body temperature is higher.
Dynamic stretches - swinging/kicking your legs, swinging your arms
in circles -are suitable as part of your warm up as the motion
keeps you from cooling off. Static stretches (holding each stretch
for 10 - 20 seconds)) are suitable as part of cooling down.
Warming up before aerobic exercise, which is very effective in
relieving stress, is essential to preventing injuries.
Growing Stronger, Growing
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