As many people engage in physical exercise, it is important to discuss the importance of warming up before any strenuous activity. Traveling to the pre-workout stage is often overlooked by many people and is unaware of the dangers of doing so.
Why are you hot? Many changes occur in the body after the onset of physical activity. Increases a person’s respiratory rate, blood flow, and oxygen and nutrient levels to the cells. In order to prepare the body for physical stress, the growth rate must be controlled at a constant pace, which requires exercise. If this inflammation-up process is stopped, the body will function less efficiently and exercise will give lower quality results. Warming up warms the nervous system, increases mental awareness and alertness, and injures joints and muscles. The warm-up jump starts the fluid in the joints, reducing the risk of muscle wear and tear. This gives the heart enough time to adjust and pump blood and nutrients into the muscles.
This is especially important for the elderly because they have less tissue; They have less fluid and weaker heart joints. Sudden exercise can cause heart attacks in the elderly.
How does a person warm up properly? Initially, this can be done in any process that makes the heart beat faster. One can walk and jog or use a cardiac device such as a rowing machine or bicycle if available. Start with a gentle pace, and then gradually increase the heart rate until the body temperature rises. Speed should be commensurate with one’s current level of fitness, where activity does not keep a person active and tired.
Dynamic stretching should be done after working with light sweating (recommended time is 3-5 minutes, longer if the person is working in cold weather). Stretching helps to develop overall flexibility, especially in the spine, shoulder, and hip areas. The type of stretching depends on the activity the person wants to engage in. For example, if a sport is to be played, the recommended type of stretching will mimic the movements made on the court or field. If someone is doing martial arts, the speed of light can be done in a quarter of an hour at normal speed, or the speed of the bus moves slowly. Make sure the major muscle groups are stretched for at least 8 seconds. Remember to move the legs or do leg exercises whenever the upper body is stretched to prevent the legs from moving. Remember, stretching should only be done if the muscles are already warmed up. Do not jump while stretching. This can lead to contraction, which can lead to muscle tearing or pulling.
For lifters, this should be done after the initial warm-up. Load the bar with about 50-60% of the heavyweight to be done for the session and do the number of repetitions done for heavy sets. For the second set, the weight is increased by 80% and then reduced to 90% in 2-3 repetitions. Next, rest for about 30 seconds, then repeat the steps. After this warm-up, you can now move on to doing the heavy lifting for the day. The advantage of performing this procedure is that the heavier sets seem less challenging and can now be done with less stress.
After warming up and going to the main workout, cooling down is just as important. When a person suddenly stops exercising or lifting weights, the muscles collect blood and block oxygen. When this happens, a person is at risk of having a heart attack. So warming should be of the same importance as pacifying.
Exercise is good for your health. Everyone is encouraged to pump it, remember to not only increase exercise but to take all the necessary precautions to stay safe and healthy.