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Your Need for Warm Ups and Stretching
Before Every Physical Training Routine
Since a lot of people are involved in intense workouts,
it is imperative that the importance of warming up before
any strenuous activity should be discussed. Many have
repeatedly ignored going through the warm up stage
before working out, not knowing the consequences in
doing so.
Why warm up? Several changes 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 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 awareness and alertness, and loosens up joints and
muscles to make them less prone 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
suitable period to adjust and pump up blood and nutrients
into muscles.
This is vital 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 begin warming up properly?
Initially, it can be done in any procedure 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 increases and the
body temperature rises.
It important 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 engage to.
For instance, if one is about to play sports, the recommended
kind of stretching would be the ones that mimics the movements
that will 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 normal speed,
or just simply do the movements in slow motion.
Be certain that the major muscles groups are stretched for 8
seconds minimum. It is necessary to remember 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 because it can lead to a contraction
that can result in muscle tear or pull.
After warming up and completing your main workout, it is very
important to cool down. When you suddenly stops exercising
or lifting weights, your 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 good for the health. Everyone is encouraged to pump
it up, just remember to remember all the necessary precautions
not only to maximize the workout, but also to stay safe and healthy.
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