Many beginners, as well as those who have been “in the subject” of fitness, health running, bodybuilding, or strength sports, often neglect to perform the introductory part of the lesson. However, in vain. Warm-up before training is important and functionally necessary. It directly affects the effectiveness and safety of the training process and accelerates the speed of recovery after it.
Why do I need a warmup?
Warm-up exercises prepare the body for the upcoming loads: warm the muscles, joints, and ligaments, “turn on” the blood depot of the liver and spleen, and ventilate the lungs. They also prepare the heart for the upcoming large amounts of contractions per minute, and the nervous system for accelerated transmission of impulses, leading to the” starting readiness” of the endocrine glands. During the warm-up, blood oxygen saturation increases, thereby cellular metabolism is brought to the “full alert” mode.
The habit of warming yourself up before the training should be brought to automatism. You should also get yourself good equipment for a better grip on workout for regular warmup.
The warm-up will provide a positive psychological attitude, allow performing amplitude and/or strength exercises without the risk of injuries – sprains and tears of the connective tissue of the tendons and ligaments, subluxations and dislocations of the joints.
It will prevent from passing out and will make impossible the occurrence of pain in the right or left hypochondria.
Kinds of workouts
What the complex of exercises for warming up will consist of and how long will depend on the variety of the upcoming workout, time of day, physical fitness, and current state of health. There are such types of workouts:
- General warmup:
- Warming up joints and muscles – dynamic exercises
- Stretching – isometric exercises
- Pace making – 3 – 5 minutes run, work on cyclic simulators, jumping rope
- Special preliminary training:
For example, a lead-in approach (series, set), which should be performed 7 to 10 times, with a lift of 30 – 50 % of the weight of the maximum.
Basic exercises for warming up
Preparatory exercises are classified as general developmental. They do it regardless of where and what they will do: train at home, outdoors or in the gym, swing or stretch, load yourself with plyometric or some kind of fitness aerobics, run, walk with Scandinavian sticks, ride a bike, swim.
The gold standard for starting a warm-up is a 1 – 2-minute cardio warm-up: easy running and/or several intense types of walking on the spot.
Following the joints, warm the muscle fibers and ligaments. To do this, perform dynamic general developmental exercises, the bulk of which are turns, inclinations, lunges, and squats.
Muscular warm-up before strength training or another type of training is designed to increase the activity of physiological systems that are responsible for the work of muscles, and increase temperature homeostasis in them from 34 to 37 .5 c. It should be performed before sweat but without fatigue. The pulse at the end of this part of the warm-up should not exceed 130 beats/sec.
General developmental exercises are the same for all sports, but the number of exercises for a particular muscle group still depends on the work ahead. For example, before running, you should pay more attention to your legs, and before power fitness for deadlift – your back.
Stretching before work out
Stretching is necessary not only to increase the elasticity of muscles, ligaments, and tendons. It enhances the interaction of muscle fibers and establishes intermuscular coordination. Some people have taken Kush too before workout but many have reservations on what is Kush and it is just harmful. Therefore, it is better to do complete research and learn about the medical one which is quite beneficial for you.
In contrast to the joint warm-up, where martial artists practice the development of joints in the direction of” bottom-up “, in stretching before training, it is advised to” move from head to toe.” At the same time, it is recommended to make several different ones or increase the number of repetitions of the same exercise for parts of the body that will experience the greatest load.
Warm-up before running
Most often, they forget or neglect to warm up, considering it an extra waste of time, just before running training. However, such training is necessary, especially if cross – country running is planned. Warm-up before running will prevent injuries to the knees and ankles, prepare the heart, lungs, walls of blood and lymph vessels for the upcoming loads, ” save ” from the occurrence of colic in the side.
Pre-workout home workout
It is clear that doing a warm-up at home, and then going or going to the gym is absurd. This option is acceptable before running training when it rains outside. However, since houses usually do some kind of rhythmic aerobics, stretching, gymnastics with dumbbells, or yoga, the warm-up before training at home can be favorably different from the traditional standards used in the gym or on the street.