Warming up is beneficial to your exercise performance as well as your heart. Before an exercise, a good warm-up dilates your blood vessels, ensuring that your muscles get enough oxygen. It also boosts the temperature of your muscles for maximum flexibility and efficiency. The warm-up helps to reduce stress on your heart by gradually increasing your heart rate.
Warming up before any workout is crucial for injury prevention and body preparation. Stretching increases the range of motion and relieves stress on the joints and tendons, potentially preventing injury. It exercises can vary greatly in length, intensity, and structure, depending on the sport or training you want to begin. Although there are many different types of warming up, they always have two key stages in common.
Warm-ups should be adjusted to the type of exercise you’ll be performing, but even if you’re only going to train a few muscle groups, you should do a full-body warm-up. Multiple dynamic movements should be included in a warm-up, with the intensity rising as you move closer to the workout. Static stretching reduces a muscle’s ability to produce force for a short period. By reducing the body’s ability to stabilize and control motion, this reduced muscle strength puts an athlete’s joints in danger of injury.
The first stage is general warming up, which is designed to progressively prepare the entire body for the upcoming endeavor. At this point, the body’s inertia can be easily overcome with aerobic workouts. This stage should last no longer than 5-10 minutes; else, it will turn into true aerobic exercise. It is generally recognized that the body burns a lot of glycogens during aerobic exercise, thus there is a risk of running out of energy, especially before force training (anaerobic).
Warming up in the second step varies by sport. This stage aims to warm up the major muscles and joints engaged in the effort, as well as to simulate some of the motions that will be performed throughout the main part of the workout. This stage can be longer than the first, but it shouldn’t be too long because the athlete needs to conserve his or her physical energy.
Warming up should be done in two steps, one after the other, in strict order. It is not permitted to change their order or to skip one of them. Warming up incorrectly, or worse, not at all, raises the likelihood of accidents occurring during training or competition. Injuries can range from minor ones, such as pulling a muscle or cramping, to more serious ones, such as ruptured muscles, sprains, and dislocations.