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WARM IT UP

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Now you are ready to go with your training? Great. One more thing you should always keep in mind is to warm up your body before you begin any sort of fitness trainings or sports. There is no doubt you’ll come across people in the gym who go straight to the weights without warming up. It is always wise to know yourself rather than judging others whether they are doing right or wrong, or may you be ready to pay the price if you imitate the wrong techniques. Working with weights, doing strict sets of fitness routine is not that easy as it seems. A little negligence while performing any exercise can gift you a lifetime injury.

Warm up is a period of time at the beginning of an exercise session when you perform a lower intensity version of the same or similar workout. It is like a workout on itself that should be specific to your activities and fitness level to be more effective. For example, if you are going to train legs, you start with free-weight squats or dynamic lunges. Warm up activates the muscle groups used during the workout and thus enhances mobility and flexibility.  The objective of a warm-up exercise is to increase heart rate gradually, body temperature and breathing to prepare the body for more intense exercises. Many researches around the world have found that warm-up can enhance the fitness and sports performances, increase the energy levels and reduce injuries.

Warm-up, a pre-workout is the most neglected workout every now and then. It is same like the main workout, and must be practiced every time you train. You should always think about the good side of warm-up that doesn’t take too long to perform. Warming up for 5-10 minutes is recommended but depends on your fitness level. If you are a beginner, it’s always smart to warm up a bit longer because your body is not adapted to the rapid heart rate increase, body temperature, breathing, muscle stretch, etc. Always prepare your body for great workout that leads to your fitness goals even faster than you imagine. Never rush to achieve your goals by skipping warm-up pre-workout. The exercises for warm-up may vary on your fitness goals requiring you to choose the specific workouts for your main event.

You can Warm it up with:

  • Jogging
  • Skipping
  • Push Ups
  • Chin Ups
  • Parallel Dips
  • Dips Behind Back on Bench
  • Dynamic Lunges
  • Side Bends
  • Side Twists etc

 

Benefits of Warm-up

  • Warmed muscles have high speed of contraction and relaxation
  • Blood flow increases through active tissues, increasing metabolism and muscle temperatures
  • Warmed muscles facilitate oxygen utilization as haemoglobin releases oxygen more readily at higher muscle temperatures
  • Increases heart rate to a workable rate for beginning exercise
  • Helps to focus mentally on training.

 

SANJEET K SHRESTHA

REGISTERED EXERCISE PROFESSIONAL

NATIONAL BODYBUILDING JUDGE-NEPAL

Note: Article published in +977 Magazine, Sydney, Australia