Importance Of pre-workout warm-up exercises
Warm-up exercises are just as important as the sport to be exercised, as the importance of warm-up exercises is to maintain health, follow the article to learn about these benefits.
Warm-up exercises are a process of physical and psychological preparation to do exercise or engage in physical activity. By gradually increasing the activity done, what is the importance of warm-up exercises? Answer and more in what comes:
Importance of warm-up exercises
It is important to prepare the body before exercising any type, and in what comes the importance of warm-up exercises:
- Increased flexibility: Increased flexibility facilitates mobility and facilitates the proper performance of sport.
- Reduce injury occurrence: Muscle warming can help relax, reducing the risk of injury.
- Increase blood flow and oxygen: Increasing blood flow helps provide muscles with the nutrition they need before engaging more actively.
- Performance improvement: Warm-up exercises have been found to help exercise more efficiently.
- Providing a better range of motion: Having a greater range of motion may help to move joints better.
- Reduce muscle tightness and pain: Increasing muscle temperature and relaxation facilitates movement and reduces pain and stiffness.
Tips for doing warm-up exercises
After recognizing the importance of warm-up exercises, let's learn in what comes up with the most important tips for doing warm-up exercises to the fullest:
1. Shortcut
1. Shortcut
Duration and intensity warm-up exercises vary depending on the type of exercise that an individual performs. Despite this difference, warm-up exercises are recommended for 5 - 10 minutes depending on the intensity of the activity that will be performed thereafter, and it is not recommended to be longer.
2. Doing warm-up exercises for the type of activity to be performed thereafter
This is meant to gradually perform the activity to be desired, for example: if an individual intends to exercise a jogging exercise they can start with a quick walk.
As for exercises that do not involve many aerobic activity, such as yoga, simple movements such as tilting the pelvis or twisting the neck can be made.
3. Avoid stretching steadily
As for exercises that do not involve many aerobic activity, such as yoga, simple movements such as tilting the pelvis or twisting the neck can be made.
3. Avoid stretching steadily
Steadily stretching means stretching with one position, such as: sitting on the floor with spacing between feet and bending towards one foot, which is not good because it underestimates warm-up exercises, as this type of stretching may increase the risk of injuries, so it is better to do dynamic stretching (motor).
4. Focus
4. Focus
Focus means thinking about each movement made by an individual, the goal in this is to regularize and harmonize movements.
Examples of warm-up exercises
- Walk for 3 minutes while moving the arms up and down in harmony with the movement of steps.
- Raise the knee by 30 times with a 30-second time limit, by lifting the right knee and touching it with the left hand and vice versa.
- Performance 20 small circular movement of the shoulder, include performance with clock and reverse.
- Performance 20 large circular movement of arm, include performance with clock and reverse.
- Do 20 times neck rotation work, include rotation with clock and reversal.
- Placing hands on the sink and making widespread rotation of the sink area 10 times, include rotation with and reversing the clock.