Why should you always warm up before exercising?
When you have a lot of exercise, it can be the temptation to just dive right, and get a good thing – the first 400 meters of repetition, rough, climbing, seems unlikely to hard to pull, or speed miles, this will help you get used to the running speed.
Although the fleshy part of the exercise is the part you most likely review on the day of the match, another important part of the exercise problem is easy to skip or skip over: warm up.
That’s why you should always warm up before exercising – and how to do it.
Why is it necessary to warm up?
Lift. Run. Perform the founder of Mary Johnson (Johnson) Mary explained: “when we solve the problem, whether it’s lifting weights or running, we are all in our joints and ligaments, and increased burden to our body. “Warm up will help you prepare for these new stressors by gently pumping blood into your muscles, increasing your body temperature, and gradually increasing your heart rate.” As the body warms, oxygen travels faster to the muscles and heart to help them become more efficient – and ultimately improve your performance.
In addition, warming up can help muscles contract and relax more quickly, and studies show that there is a correlation between warming up and improving muscle strength and strength due to reduced viscosity resistance. “In short, warming up allows us to exercise better and help our muscles become more effective and efficient,” Johnson said. This is science.
How do you warm up?
It is important to customize your warm-up exercises or activities. “If you’re a short, hard sprint, you may need at least 20 to 30 minutes to feel the right warmth,” Johnson said. “But if you’re running a marathon, you probably don’t have to spend a lot of time warming up before you run. A short rolling session and a dynamic exercise should do the trick. ”
While the study was the best before and after the exercise, Johnson was a fan – but definitely before the workout.
In addition to a few minutes on the foam roll, Johnson says, consider the temperature of your workout. “If it’s cold and cold, you need more time than 85 degrees and sunlight,” she says.
Don’t be afraid to mix it with dynamic and locomotive activity. “If you’re running or cycling,” Johnson says, “it takes three to five steps or a gentle 20-second pickup to boost your blood flow to your system.
From there, just listen to your body. “If you’ve warmed up and you’re not feeling well, you can wrap up your workout or take out a lower-level alternative.” Don’t suffer pain or extreme tiredness – give your body some TLC so that it can work hard on the day of the game.
How to not preheat
First, don’t skip your warm-up. “If the biggest benefit of warm up is performance, why are you stingy? “That’s important,” Johnson said. But you should definitely skip the static extension before you exercise.
“When you stretch your body, your body produces tiny tears in your muscles,” Johnson says. “if you do it properly and methodically after exercise, you end up with more flexibility. “Stretch before you exercise, and basically damage your body before trying to perform. It doesn’t make any sense. ”
If you’re a runner, consider changing your gear after a warm-up. If you’re wearing racing flat shoes for a track workout, don’t warm up or cool down in the same shoes – instead, choose a regular trainer.
Every athlete should try to warm up for 15 minutes.
Dynamic warming up from Mary Johnson in Vimeo.
Foam roll for 5-8 minutes.
Cats/camels are in each direction six times.
Limbs slow turning
The legs are six times lower on each side.
Hip flexor movement
Dynamic warm-up exercise, 25 yards per direction:
Hold your knees to your chest.
Cradle the leg
The bear to crawl
“It looks like a lot, but it only takes 15 minutes,” Johnson said. After a dynamic workout, runners can start a 10-15 minute jog to warm up and then exercise hard. If you run easily, start running after completing the dynamic exercise. “The key is to stay alert and alert after a warm-up,” Johnson said.