The Importance of Warm-Up Exercises
What Is A Warm-Up
Warm-up is one of the most important exercise of a workout program. It is important to help prevent injuries.
Warm-up is a low-level activity, which should be completed prior to more exhausting exercises. Usually a warm-up consists of light cardiovascular exercises combined with stretches.
Duration of Warm-Up
Duration of warm-up varies for every person, most researches suggest that 5-10 minutes general warm-up will generally produce sufficient results to prepare the body for more intense exercise. The duration and intensity of warm-up should be adjusted according to the amount of clothing worn and the environmental temperature.
The higher the environmental temperature and the greater the amount of clothing, the sooner the desired body temperature is attained. It is also important to begin a major activity while still warmed-up. Ideally, the rest period should be more than a few minutes. In any case, no more than fifteen minutes should elapse. When the beneficial effect of warm-up has dissipated, the muscle temperature will have returned to pre warm up levels.
Effects of The Warm-Up
The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Warm-ups can also be used to practice skills and team drills.
What Would Happen When We Don’t Warm-Up
We would be putting ourselves in risk of injury and muscle tightness as a start. And then we would have potential muscle cramps, excess tightness around muscles worked during workout, soreness and sharp tight tension in muscles worked the day after we workout.
Also by not warming up we are not allowing blood for circulating throughout the body, and the heart rate which means we are not preparing the body for the stress and resistance we are about to put it through working out. Which can also hinder the performance during the workout.
Lastly, not cooling down and stretching after working out leaves the body in the same state as in workout blood flow is high, fibers and muscles are tense. Which as mentioned will lead to muscles tightness and excess soreness. That's why we should take some time to stretch and do a proper warmup and cool down.
Examples of Good Warm-Up Exercises
A good warm-up may look like this:
- Warm-Up Exercise 1 - Forward Runs, Backward Runs ( Can be done on a treadmill )
- Warm-Up Exercise 2 - High Knees
- Warm-Up Exercise 3 - Butt Kicks
- Warm-Up Exercise 4 - Carioca Step
- Warm-Up Exercise 5 - Lunges With Rotations
- Warm-Up Exercise 6 - Side Lunges With Stretch
- Warm-Up Exercise 7 - T-Stabilization
- Warm-Up Exercise 8 - Single Leg Squat Stretch
- Warm-Up Exercise 9 - Inchworm
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