As many people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working, do not know the consequences of that choice.
Why is warm? Many changes take place in the body once physical activity is initiated. respiration rate of a
person, the blood circulation and the oxygen and nutrients delivered to the cells increases levels. The growth rate should be regulated in a steady pace to prepare the body for physical activity will require the effort. If you approve this boot process, the body works less efficiently and the workout will produce less quality results. Warming up prepares the nervous system, increases awareness and alertness, and loosens the joints and muscles to make them less susceptible to injury. Warm ups jump starts the fluid in the joints, minimizing the risk of muscle atrophy. Give the heart a suitable period to adjust and pump blood and nutrients to the muscles.
This is essential for the elderly, because they have tissues that are less flexible, have joints with less fluid, and weaker hearts. Exercise can produce a sudden heart attack in the elderly.
How does a warm person correctly? Initially, it can be done in any procedure that enables the heart to beat faster. One can not simply walk and jog, or if a cardiovascular equipment is available, such as rowing or cycling, which can be used. Start at an easy pace, slowly increase the pace until you increase the rate of heartbeat and body temperature rises. It is important to note that the rate should be consistent with its current physical state, where the activity leaves the energetic and not exhausted.
After working a light sweat (suggested time is 3 to 5 minutes or more if the person is working in a cold environment) must be dynamic stretching. Stretching helps in developing overall flexibility, particularly in the areas of the spine, shoulders and hips. The type of stretching depends on the type of activity a person engaged plans. For example, if you are doing sports, the recommended kind of stretching would be the ones that mimics the movements performed in the yard or in the field. If one is doing martial arts fighter, light can make in the fourth normal speed, or simply do the movements in slow motion. Make sure the major muscle groups are stretched for 8 seconds minimum. You must remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, stretching should be done when the muscles are already warm. Do not bounce while stretching. This leads to a contraction that can result in muscle tear or pull.
For weightlifters, this is what should be done after the initial heating. Load the bar with 50-60% of trucks made for the session and perform the number of repetitions performed during heavy Thurs For the second series, the weight is increased to 80%, then over time to 90% less than 2-3 repetitions. Then rest for 30 seconds, then repeat the steps. After this hot, you can now proceed to the heavy lifting for the day. The advantage of this procedure is that the heavy sets will feel less daunting and can now be done with a lot less stress.
After warming up and proceeding to the main workout session is equally important to cool. When a person suddenly stops exercising or lifting weights, blood accumulates in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. Thus, the cooling system should be as important as global warming.
Exercise is good for health. Everyone is encouraged to pump it up, do not forget to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.
Importance of Warming Up Before Exercise