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Importance Of Warming Up Before ExerciseBy Josef Mack Since many people are involved in regular, daily physical exercise, it is important that you warm up your muscles before engaging in any strenuous activity. Why warm up? Several changes takes place in the body once physical activity is initiated. A person's respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one bypasses this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump start the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles. Warm ups are vital for older people, since they have tissues and muscles that are less supple and they have joints with less fluid, and weaker hearts if they don't exercise regularly. Sudden exercise can produce heart attacks in older people. How do you warm up properly? This can be accomplished with any type of cardio or aerobic exercise. You can simply walk or slow jog, or use cardiovascular equipment such as rowing machine or a bicycle. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to your current fitness level, where the activity will leave the person energized and not exhausted. After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) you should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity you plan to engage in. For instance, if you're about to play sports, the recommended kind of stretching would be the ones that mimic the movements that will be done in the court or field. If you're about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. Remember, you should only do stretching if your muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull. After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. It may cause varying degrees of muscle soreness. So cooling down should hold the same importance as warming up. Exercise is good for the health. Everyone is encouraged to pump it up, but remember to take all the necessary precautions not only to maximize the workout, but also to stay safe and healthy. About the author Josef Mack of Creative Holistic Business Solutions LLC helps people lead better and healthier lives. Get your free copy of Introduction to Health Secrets Explained at my website at http://www.healthsecretsexplained.com |
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