Pre-workout warm-up is an important part of any effective sporting activity and is essential for athletes of all ages. As you get older, your muscles become less flexible and your joints more fragile, increasing the risk of exercise-related injuries. What is the right way to warm up, what is the consequence of not doing it and what exercises do you need to properly stretch the whole body?
When you start exercising, make sure that this type of exercise is safe for you. Do not do exercises and movements that cause pain and discomfort. If these are still present, choose a different type of warm-up and consult your doctor.
The main purpose of any warm-up is to warm up the body and prepare it for the exercises to come. Usually such exercises are done at a slow pace and with low intensity. In the morning it allows the body to turn on the parasympathetic system of the body and allows it to set a positive tone for a restful morning and day. Here are the main benefits of even a short warm-up:
– the chance of pulling a muscle is reduced;
– joint pain during and after the workout is reduced;
– the risk of injury is reduced;
– Muscle soreness after exercise is reduced;
– psychologically prepares the brain for the workout to come;
– increases heart rate and breathing and increases blood flow to the muscles.
The basic warm-up may cause you to sweat a little, but it should not lead to fatigue and tiredness.
Depending on the severity and type of workout, the warm-up should last about 5-10 minutes. Experts recommend choosing a type of warm-up that mimics the exercises to be performed during the main workout.
What exercises should I do for my warm-up at home?
The most basic warm-up exercises that will effectively warm up your body, even at home, are
– marching in place;
– bending towards your toes;
– circular movements of the shoulders and arms;
– lunges;
– squats;
– torso twists.
Joint warm-up
Joint exercises should be done before any type of workout. This is because joints and tendons are highly susceptible to damage during heavy loads.