Importance Of Warming Up Before Exercise
Why warm up? Several modifications takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental knowledge and alertness, and loosens up joints and muscles to make them less susceptible to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a convenient period to adjust and pump up blood and nutrients into muscles. This is essential for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people. How does a person warm up properly? Initially, it can be done in any regimen that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate enhances and the body temperature rises. It necessary to note that the pace should be in accordance to one's current fitness level, where the activity will leave the person energized and not exhausted. After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one 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 partake to. For instance, if one is about to play sports, the recommended kind of stretching will be the ones that mimics the movements that would be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the common speed, or just simply do the movements in slow motion. Be certain that the main muscles groups are stretched for 8 seconds minimum. It is important to bear in mind to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should 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 would be done for the heavy sets. For the second set, the weight would be increased to 80%, then ultimately 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 regimen 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 major workout, it's equally necessary 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 wonderful for the health. Everyone is encouraged to pump it up, just bear in mind to bear in mind all the important precautions not only to maximize the workout, but also to stay harmless and healthy. |
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