Attributable to time constraints or out of sheer lethargy, large numbers of us regularly will in general avoid warm-up exercises prior to working out. While it may not appear to be excessively important, warmups can add to your exercise. Stressing on the importance of warming up.
“Warming up is often overlooked by most people who workout. It seems very basic, but it is as important as the workout itself,” she said.
Why? As indicated by she, a well-rounded exercise program consists of warm-up as a significant component. “It is intended to literally warm-up the exercising muscles to prepare for the upcoming workout,” she mentioned.
How warm-ups help?
Warm-ups permit the body to gradually transit from the resting state to the greater levels of popularity (biomechanical, physiological, bio-energetic) of exercise. This means that the heart rate, breathing rate, and core body temperature gradually (and not suddenly) increases, preparing the body and system for physical activity.
What are the advantages of a good warm-up?
- It prevents any potential injury
- It upgrades the range of motion (ROM) of joints
- It upgrades muscle performance
- It upgrades oxygen supply and blood flow to the muscles
- It diminishes muscle soreness post-workout
Segments of a good warm-up
- Duration: An ideal warm-up ought to at any rate be 5-10 minutes.
- Intensity: Low to moderate intensity
- Mode: Cardio exercises like slow walking, slow jog, cycling etc. and muscle endurance activities like shoulder circles, neck rotation etc
Warm-up exercises to do
The main rule of a warm-up is specificity. Warm-up is consistently explicit to the exercise, imitating the movement that will be performed in the subsequent workout.
– If a typical exercise session comprises of brisk walking, at that point a slow walk would be an ideal warm-up
– Brisk strolling serves as a suitable warm-up before a jog
– Low-intensity jabs, punches, and kicks are performed as warm-up movements before a kickboxing class
– Few rounds of Surya Namaskars open up the body for the upcoming challenging asanas in a yoga class.