Although it looks trivial, but warming up before exercise is very important. Warming is done for at least five minutes before exercise, can prevent injury and make sports more effective. Warming can be done in many ways, can be adjusted to the type of exercise that will be done.
Proper heating helps the body to be better prepared for exercise. By warming up, the muscles become more flexible and hot so that they can respond and make movements better.
Benefits of Warm Up Before Exercise
Warming up is a part of the activity that should not be ignored before reaching the core of the desired exercise movement. The following are some of the benefits of warming up before exercising.
- Increases blood flow thereby increasing muscle temperature which makes collagen fibers more elastic.
- Increase heart rate.
- Releasing adrenaline.
- Enables joints to work more efficiently.
- Allows oxygen in the blood to circulate faster with higher volumes.
- Triggering the activity of enzymes while removing lactic acid.
- Increase muscle metabolism.
- Break down glycogen so that it produces energy.
- Increase elasticity in muscle fibers.
- Increase strength and speed of contraction.
- Increases conduction of nerve impulses.
How to warm up
Warming can be done by walking on site, using a treadmill or a static bicycle with low speed and intensity. Start slowly, then gradually increase the intensity and speed. It can also be done by brisk walking or jogging in place for at least five minutes.
Here are some light heating movements that can be done:
- Walk in place for three minutes, then proceed with the road forwards and backwards. Move your arms up and down to the rhythm of your feet. Don't forget to bend your elbows and clench your fists when moving your arms.
- Lift one leg with your knees bent 90 degrees for at least 30 seconds. Try to get your knees to touch the elbows of the opposite hand. Straighten your back and tighten your thighs. Finished doing on one leg, replace with another leg.
- Walk in place, then rotate your shoulders forwards and backwards for each count of eight. Repeat 10 times. Free your right and left hand while doing it.
- Stand with feet shoulder-width apart. Extend both hands forward, bend your knees, and lower your buttocks at thigh level. Hold for some time and release.
After warming up, try stretching with a slow moving motion. Stretching is a part of warm-up, but some people mistakenly regard stretching as the only warm-up movement. Then, stretch immediately at the beginning of the warm-up.
According to experts, heating should not involve stretching because the muscles are still not hot. Always try to warm up with light aerobic movements to pump blood to the body's tissues before stretching. After this warm-up motion is done, then stretching can begin.
This needs to be considered because the wrong stretching technique actually risks causing injury. Stretching can also be done with yoga movements, walking, or jogging.
Just like heating, cooling is also needed after exercising. Cooling down in the form of stretches and deep breathing for 5-10 minutes can help the body relieve blood pressure and make a normal heartbeat slowly. Cooling is very important, because if you stop immediately after exercising, it can cause headaches.
It is recommended not to skip warm up before exercising, so as to minimize the risk of injury while getting the benefits of warming up optimally.
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