How many times have you happened to start training without warming up? We’re not going to lie, many times we’ve caught exercisers starting right away with intense training. This is exactly what motivated us to talk to you about the importance of warming up before training and to share some useful warm-up exercises.
Warming up marks the start of a workout. The goal of warming up is to mentally and physically prepare the exerciser for physical activity. No competition starts without a warm-up, and all for a very important reason.
Warm-up exercises raises body temperature, achieves greater nervous function, increases blood flow to the muscles and thus prepare them for workout. It is widely believed that warming reduces the risk of injury, but there are few studies that really confirm this hypothesis. However, cold and unprepared muscles can potentiate a higher risk of injury. In addition, warming up also mentally prepares us for a certain type of training, and injuries can also occur when we are not mentally ready for an exercise or effort.
The type of warm-up should be tailored to the type of training, but also to the goal, age, and current motor skills. When warming up, emphasis should be placed on the muscle groups that will be most active during training.
Proper warm-up starts from the head to supply the brain with oxygen and blood, and then further supplies the other muscles in the body. Warming up usually involves aerobic activity of lower intensity and lasts 5 to 10 minutes.
Below we bring you two sets of exercises ideal for warming up the whole body.
• Circling the head in both directions
• Raising your arms above your head in the shoulder line
• Circling arms from shoulders
• Rotation of the whole body around its axis, in both directions
• Circling the hips in both directions
• Rolling the outside of the thigh (includes rolling on a sponge roller)
• Butt muscle rolling (includes sponge roller rolling)
• Rolling the inside of the upper thigh (includes rolling on a sponge roller)
• V – dynamic stretching
• Hip rotation
• Step in a push-up
• Frog jumps
• Stretching the hips
Perform each exercise for a minimum of 20 seconds for best results.
After warming up, the main part of the training follows, and in the end it is necessary to do stretching, but we will talk about that next time!
See you at Gyms4you gym warming up!
Your Gyms4you team