May 27, 2019 By aleishasalazar3
What is your favorite way of warming up before an exercise? Do you realize how important it is to do so? Warm-ups are crucial because they get your muscles ready for activity. Too often, people in the gym, athletes show up late to the workout or practice and don’t start out right. Others are barely have any time in their day and are trying to squeeze a workout into a busy schedule, so they skip warming up and assume main set of the workout is more important anyway.
Your warm up should gently prepare the body for exercises by gradually increasing the heart rate and circulation. This should be used for all types of workouts such as cardiovascular exercise, resistance training, and even flexibility training. When you warm up successfully:
Muscle temperature increases:Blood temperature risesBlood vessels dilateThe range of motion increasesYou avoid overheatingHormonal changes occurYou have a chance to mentally prepare
How long should you work out? The National Academy of Sports Medicine (NASM) recommends that a complete warm-up include both a general and specific warm-up. A general warm-up includes activities and movements that are not necessarily going to be performed in your actual workout, and should last approximately 5-10 mins at a low-to-moderate intensity. It all depends on your body and me athletes have found they need more warm-up time. A general recommendation for warming up is to begin with low-intensity swimming, cycling or running For example, to warm up for a brisk walk or run, walk slowly for five to 10 minutes. To perform at your best and minimize the risk of hurting yourself, take time for an adequate warm-up. The warm up can be looked at as a rehearsal before the activity. Stay healthy while getting fit!