Various Benefits of Warming and How to Do It

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.

Thinking Before Using a Hand Dryer

After washing your hands, it sure isn't good to leave it wet. So to dry it, too many hand dryers become an option. But, did you know that hand dryers can pose a risk to your health? Hand dryer can be found anywhere, especially in public facilities, such as hotels, malls, or hospitals. The main reason this machine is often used after washing hands is because it is fast and practical. But the fact is, dry does not always mean clean. Hand Dryers Increase the Spread of Bacteria The purpose of washing hands is to clean dirt and germs from the hands. Hand washing should be done routinely to avoid the spread of diseases that can be transmitted through the touch of a hand. Germs are more easily spread through wet hands. For this reason, it is important to dry your hands after washing your hands. But unfortunately, instead of ensuring hand hygiene, the use of a hand dryer can actually increase the spread of bacteria. This happens because a hand dryer can spread bacteria from the han

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The Sixth Sense Can Be Proven by Logic

Humans have five physical senses that have their respective functions, namely vision, hearing, smell, taste, and touch. But there is one additional senses, the sixth sense which is often mentioned cannot be explained with common sense. Some people have abilities such as reading other people's minds, knowing events or things that others don't know, feeling something is not right, or seeing the future. This ability is often referred to as the sixth sense. According to the KBBI, the sixth sense can be interpreted as a tool to feel things instinctively (intuitively). In psychology, the sixth sense or intuition is also known as extrasensory perception (ESP) or additional senses, namely the ability to receive information that is not obtained through (five) physical senses but is felt with the mind. The sixth sense has been almost always associated with mystical things. But apparently, the sixth sense can be explained with logic and scientific evidence. Logically Understand the S

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Like Confide with Friends Make You Healthier

Pouring your heart out or venting about the good and bad things that you experience, can reduce the stresses of life, as well as cause a sense of happiness. You can confide in the people closest, for example with friends. Believe it or not, friends can have many positive influences on your life. A good friend can give you confidence and provide motivation in determining life goals. Their presence can also help erode trauma and sadness in life, such as divorce, loss of work, health problems, or because of being left behind by a loved one forever. Various Benefits of Confidence for Health Some people have the belief that talking about perceived conditions can actually make things worse. In fact, telling a thing that is being experienced to a friend or family member can be one solution to get calm and healing. Sharing complaints with friends can reduce the burden on your mind, so you avoid stress. You can also get support that makes you come back excited for the future. In additio

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