WHY WARM-UP EXERCISES ARE IMPORTANT

Before every training in order to avoid injuries warm-up exercises are recommended. Warm-up exercises are necessary to warm up the body before training. That is to warm up the muscles whether you are doing sports professionally or recreationally.
Warm-up exercises are an absolutely indispensable part of any training or any physical activity. Warming up is equally important for everyone. Whether you are a professional or someone who wants to get in better shape or maintain an existing one. The advantages of warming up are manifold. It is necessary to prepare the body before the start of intense physical activity.

Here’s what you need to know about warming up:

What happens in your body when you do warm-up exercises?

The body reacts during physical activity and certain changes occur. First of all, the body temperature rises. With the increase of blood in the muscles, the blood vessels expand. The body knows that it is necessary to perform the training.

TYPES OF WARM-UP EXERCISES

Heating can be active or passive. The warm-up exercises depend on your physical condition and the activity for which you are preparing. The warm-up itself also includes stretching which can be dynamic or static.

Warm-up exercises are mostly active. An active warm-up has been proven to improve training efficiency as long as it is not too intense. A proper warm-up can improve the way the body uses oxygen without depleting energy stores.

Passive heating does not involve classical exercises. The body temperature is raised by external means such as a hot bath or sauna. This method achieves almost the same results as active heating but without causing fatigue. A passive warm-up is sometimes used between an active warm-up and the training session to follow to maintain body temperature.

STRETCHING BEFORE OR AFTER TRAINING?

Static stretching is practiced after training, not before, as it can cause injury and is used to relax the joints.

Dynamic stretching involves an activity that consists of specific movements that will be used during training. For example, swimmers circle with their shoulders and arms, and runners take steps forward. Dynamic stretching is repeated 10-12 times.

Why does warming up not always improve training performance?

The warm-up exercises should improve the performance of the training that will follow. But the opposite also happens if the warm-up takes longer. This can happen if the selected exercises were not adequate for the activity. The warm-up lasted too short and the muscles did not warm up or they were too energetic and exhausting. It is possible that a longer period passed between the warm-up and the training.

Injury prevention
Studies show that warming up reduces the chance of injury.

What does an effective warm-up look like?

Professional athletes spend a lot of time preparing for a game or competition. They do not only warm up the muscles but train certain series of movements.

How long should you warm up?

For most people who want to warm up their muscles and loosen up their joints the warm-up period is about 10 minutes. It is important to start easier than increase the intensity.

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