We've all had those days where the schedule is very tight, so it can be tempting to skip warm-ups and jump straight into training. Would that be an appropriate use of your time or seek trouble? Even though warming up will not burn many calories or give you those abs you've always wanted, it's still very important in your exercise routine. Now, why is heating so relevant? Here is a list of benefits.
Warming up before exercising intensely will allow you to:
• Increase blood circulation to make your muscles work properly and better prepared for the additional efforts you are going to use in them
• Increase the delivery of oxygen and nutrients that the body makes to your muscles, which prevents you from being out of breath so easily
• Prepare your heart gradually for increased physical activity, helping you avoid a sudden increase in blood pressure
• Allowing tracks that go from the nerves to muscles that are ready for exercise, which can improve the quality of your workout
• Improve coordination and reaction to the times
• Reduce the chances that soft tissue (ligaments, tendons and muscles) will be injured, allowing your joints to move in a greater range of motion, more easily and safely
• Lubricate your joints to make movements less painful
• Increases your blood temperature, allowing you to train for longer and with more effort
• There will be certain hormonal changes in your body responsible for regulating energy production
• Prepare yourself mentally for the exercise session you are about to have, giving you a few minutes to activate and have the best training you can.
A warm-up should be done before each workout: cardiovascular, weight training and even stretching classes such as yoga or Pilates. It does not take a great deal of time since 5 to 10 minutes is commonly all you need for your body to be ready to exercise. Plan to spend a little more time warming up when you are about to do a very intense workout, while warming up may be brief when you will exercise at a low or moderate level.
There is a difference between heating and stretching. These two terms are often confused, but they are two different principles. Both are fundamental to optimize exercise, but during a warm-up session what is sought is to raise the body temperature and gradually prepare it for what is coming. When we stretch, we focus specifically on the muscles and joints so that they are not affected in sudden movements.
A good workout consists of a solid warm-up, a stretching period and a portion of increased heart rate. Stretching after exercise is very beneficial as well.
Spending just a few minutes is a fundamental component of your exercise routine and will allow you to reach your best performance, preventing injuries and making your experience as effective and positive as possible.