why do we need to warm up
A warm-up should be done before each workout session: cardio, strength training, and even stretching-based classes like yoga. It doesn t have to take a lot of time since 5-10 minutes is typically all you need to get your body ready for working out. Plan to spend more time warming up for very intense workouts, whereas you can spend less time warming up for low- to moderate-intensity workouts. 1. Increase blood flow to your working muscles, better preparing them for the additional workload to come. 2. Increase the delivery of oxygen and nutrients to your muscles, which prevents you from getting out of breath too early or too easily. 3. Prepare your heart gradually for an increase in activity, helping you avoid a rapid increase in blood pressure. 4. Prime your nerve-to-muscle pathways to be ready for exercise, which can improve the quality of your workout. 5. Improve coordination and reaction times. 6. Reduce the chance of soft tissue (ligament, tendon, and muscle) injuries by allowing your muscles and joints to move through a greater range of motion easilyand safely. 7. Lubricate your joints for easier (and less painful) movement. 8.
Increase blood temperature, which can allow you to work out longer or harder. 9. Prompt hormonal changes in the body responsible for regulating energy production. 10. Help mentally prepare you for the workout ahead, giving you a few minutes to get pumped up for a great workout! Not sure how to warm up? A warm up can be a lower intensity version of the activity you are about to do, or it can be. A proper warm up gradually raises your heart rate and gets your muscles primed for activity. Get Started! Tell us about your goals! Written by Grace Selwitschka, Certified Personal Trainer at
This information is not intended to treat, diagnose, cure, or prevent any disease. P All material in this article is provided for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise, or other health program. Got something to add? Leave a comment! What is a warm-up? A warm-up is a session which takes place prior to doing physical activity; usually a warm-up will consist of light cardiovascular exercises combined with stretches.
What happens in a warm-up? Most warm-up sessions will include a combination of cardiovascular exercises, stretching and strength drills. The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up, while stretching warms the muscles and prepare them for the movements they will be required to carry out during the activity. Explosive strength exercises, which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow; these exercises should only be done once the muscles are warm; this will prevent injuries. 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. How long should a warm up last? Most warm up sessions last between 20 minutes and half an hour; this given the body plenty of time to gradually get ready for physical activity and gives the player time to prepare themselves mentally. The most important reason for doing a warm up is to prevent injury during exercise; keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. In more static sports, such as cricket, it is a good idea to stretch throughout the game as this will keep the muscles warm and allow them to function effectively; substitutes should also continue to run and stretch while they are waiting to join a game; this is commonly seen in football matches where the substitutes jog, jump and stretch along the sidelines. Sports Injury Prevention Guide Index:
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