Warm-up exercises are fundamental to any type of training. They prepare the body, prevent injuries and guarantee greater productivity.
The practice of physical exercise over the last years has gained more and more adherents, either for aesthetic reasons, or for health reasons. Consequently, as the interest and number of participants increase, so do the exercise-related questions / doubts. Of these doubts we highlight the warm up and which warm up exercises we should perform.
THE IMPORTANCE OF HEATING EXERCISES
Warm-up exercises are fundamental whatever the training and aim to prepare the practitioner both physiologically and psychologically for physical exercise.
In order to prevent injury and ensure greater productivity, warm-up exercises increase blood circulation and body temperature.
This increase in body temperature results in some benefits such as increased metabolic rate, increased amount of oxygen available in the muscles, increased speed of nerve impulse transmission, increased speed and strength of muscle contraction and increased ability of the joints to withstand charge.
The exercises that activate the neuromuscular systems are the most indicated. We recommend performing dynamic stretching, mobility and agility exercises.
Warm-up type and duration
The type and duration of warm-ups depend on a few factors:
. Age: The older the person, the more warmed up they should be, which results in longer warming.
. Physical state: The more active the person, the more intense and short the warming should be;
. Mental disposition: Lack of motivation reduces the effects of warming, increasing the time required to warm up;
. Type of sport: Warm-up should be specific according to the sport practiced;
. Ambient temperature: With hot temperatures the heating may be lower than on cold days with low temperatures.
Even knowing the importance of warming up, many people do not perform it correctly. Some of the excuses for not doing this are lack of time, wanting to do the training right away or not knowing exactly what to do.
Do not know where to start? What warm-up exercises to perform? We then suggest six warm-up exercises. It is important to keep in mind that if the goal is to prepare the body for training, it should start slowly and increase the intensity progressively.
6 WARM-UP EXERCISES YOU CAN’T FAIL TO DO
1. JOINT MOBILITY
As we begin warming up, the synovial fluid heats up and begins to lubricate joints and secrete enzymes that help burn fat to work more effectively.
For this reason, and to ensure that during training no injuries will arise, warming up all joints is critical.
2. HIKING, JOGGING, ROW, PASS, BIKE OR ELLIPTIC
These exercises are an excellent choice for increasing body temperature and preparing your body for the upcoming workout. They can be performed in a gym using the equipment available (treadmill, bicycle, elliptical or rowing) or, for those who prefer outdoor exercise, walking or jogging.
When the training session is based on any of these exercises, do a low intensity walk as a warm up and progress in intensity.
3. DYNAMIC STRETCHES
If your goal is to warm up your body, it is not a good idea to stretch to relax your muscles. You should therefore focus on dynamic stretching as a warm-up exercise, such as kicking your feet to the ceiling or kicking your feet to the side.
4. TYPES OF EXERCISES DURING TRAINING
Warm-up exercises are a good way to train the technique. You can therefore bet on doing some of the moves that are in your workout, but doing less with intensity and less load to ensure correct execution. For example, if your workout includes barbell squats, on warm up do barbell squats. If you are going to bench press, in the warm-up you only perform with the bar or only with a disc.
5. ROPE JUMP
A fast and effective way to warm up the body. Standing together or alternately, this warm-up exercise is a great option to start accelerating metabolism and warming up the entire body.
6. COORDINATION STAIRS
Using this ladder stimulates the muscles, and increases agility and coordination. These effects make this exercise an excellent alternative for warming up in various sports, whether in a field, on the sand, or in the gym.
In short, regardless of the type of physical activity you are going to perform, warm up exercises are of utmost importance. Helps prevent injury and increases your training performance. Before you start exercising, consult a health professional who will help you warm up specifically for you and your needs. Good training!