Warm-up before training: what is needed and how to perform?

Warm-up before training

 

 

Warm-up before training is an important structural component that many beginners (and not only them) are neglected in the gym. Important because the effectiveness of your training directly depends on the functional readiness of the whole organism. Well, they neglect it because they consider this event an absurd pastime, which does not give any positive results.

Why do you need warm-up before training?

Performing a warm-up before training is an essential part of fitness classes. A good warm-up will gradually increase the heart rate, increase blood circulation in muscles, tendons and ligaments, and prepare you for training from a mental point of view. Regardless of whether you are going to engage in power or cardio exercises, you need to warm up before training.

 

warmup

 

Use of warm-up before training:

  • You warm up the muscles, ligaments and tendons, this improves their elasticity and reduces the risk of injuries and strains.
  • The warmed muscles are better compressed and relax during training, which means that your strengths will be higher during the exercises.
  • Exercises for warm-up optimize the activity of the cardiovascular system: this will help reduce the stress on the heart during training.
  • Warm-up before exercise improves blood circulation, which will saturate your muscles with oxygen and nutrients. This will help improve endurance during class.
  • During warm-up, your body increases the production of hormones responsible for energy production.
  • Training is a kind of stress for the body, so a qualitative warm-up will prepare you for the loads from the mental point of view, improve coordination and attention.
  • During light warm-up exercises, adrenaline is released into the blood, so that your body will better cope with physical stress.
  • Warm-up speeds up metabolic processes.

A good warm-up before training will help you not only to avoid injuries and problems with the cardiovascular system, but also to conduct a more effective exercise . If you want to skip the warm-up and save time, to pay more attention to the increased stresses for quick results, then this is the wrong way. After the warm-up, your body will work better, you will be more energetic and hardy, which will give a much better result in the future.

Dynamic warm-up should be done before any training, regardless of the type of load: weight training with burdening, running, bike rides, kickboxing, plyometrics, twine stretching, crossfit and any other sporting direction. Warm-up before training is needed both in classroom activities and at home (on the street).

Why do not people do warm-up before training?

Many people do not do warm up before training, considering it an unnecessary waste of time. You probably heard more than once from friends or acquaintances: “I regularly work in the hall with power and cardio training and never make a warm-up and a hitch. I did not feel any harm on myself. ” Never be guided by someone else’s dubious experience!

First, each person has his own individual level of strength, no one knows the reserves of his body. It can not fail for a month, two, six months or even a year, gradually deteriorating, but it is not known how long this can last. Secondly, in conditions of excessive and very often contradictory information on fitness, many of us already admit a lot of mistakes that can damage health. Therefore, try to follow at least the canonical recommendations – doing warm-up before each training is just one of them.

It is important to note that even personal trainers and coaches of group classes may not give the warm-up time a minimum. But you are responsible for your own health , so do not be too lazy to come 10 minutes before the workout and yourself to perform the warm-up. Even if you have been traumatized to this day, remember that a cold tendon rupture or other unpleasant injury can happen at any time.

A similar situation with home training, which is now produced a large number. Usually the programs are designed for 20-30 minutes, which is very important for many people in conditions of high employment. And of course, in such short programs, at best, 2-3 minutes will be spent on warming – up , and at worst – there will not be warm – up at all . One of the most striking examples is the popular program Insanity Max 30 from the company Beachbody. Classes last 30 minutes, warm-up in them is not at all, hitch is rather conditional.

 

warm-up before training

 

Certainly, such examples from fitness professionals make one doubt whether a warm-up is necessary before training? But let’s not forget that the goal of sports corporations is to create a profitable commercial product. And if the training lasts less in time , then it should be as saturated as possible so that the result can be achieved. Therefore, most often short programs are sacrificed warm-up and hitching. In the future, this is a blow to health, but here and now, this approach will give the desired result in terms of losing weight.

What is dangerous is the lack of warm-up?

Studies show that only 5% of people do a good workout before training, and this is very sad statistics. Many dealers believe that this is an extra waste of time, which is already limited in fitness classes. Let’s remember once again, what can be dangerous is the lack of warm-up before training in addition to reducing the effectiveness of the session?

  • The most common problem that occurs when there is no warm-up before training is stretching the ligaments. Very unpleasant and painful syndrome, because of which you have to take a break in training.
  • An even more unpleasant problem is joint trauma . If you engage in a cold joint, then there is a high risk of damaging it. The risk of injury to the joint is not only the duration of recovery, but also that after the injury he will remind himself of himself constantly. Due to incorrect loads, the joints of the knees, ankle, humerus and hip joint are especially affected .
  • Without a good workout, dizziness or even fainting may occur due to a high stress on the heart .
  • A sudden sharp load without a preparatory warm-up part can cause a sharp pressure surge , which is equally dangerous for people with hypertension and hypotension.

Workout structure before training

It is advisable to give a warm-up before training at least 7-10 minutes. Begin to warm up better with light cardio exercises to warm up the body. Then you need to perform dynamic exercises for warming up joints and stretching muscles. Completed a warm-up again cardio already used to proc eed intensity. At the end of the warm-up we regain our breath, taking a deep breath and exhaling.

The structure of the warm-up before training for 7-10 minutes:

  • Easy cardio warm-up: 1-2 minutes
  • Articulation: 1-2 minutes
  • Dynamic stretching of muscles: 2-3 minutes
  • Cardio warm-up: 2-3 minutes
  • Restoration of breathing: 0.5-1 minute

Cardio-warming will increase body temperature, strengthen blood circulation, prepare your muscles for further stretching. The joint gymnastics activates the work of the joints, tendons and ligaments, improves their mobility and helps to exercise the periarticular muscles. Dynamic stretching will make your muscles more elastic, which will help them work more effectively throughout the entire workout.

 

warm-up

 

Thanks to this warmup you will make the heart work faster, accelerate blood circulation, gently wake all the muscles of the body. After a proper warm-up, pleasant warmth is poured over the body, you feel cheerful and full of energy. If as a workout you have planned stretching or stretching to the twine, then the final cardio warm-up can be increased to 5-7 minutes.

Conclusion

Do not confuse warming up and stretching after training. In the warmup, your goal is to warm up muscles and joints, increase blood circulation, prepare the body for exercise. The warm-up should not be slow and static, you should warm up well. After training, you must restore your breathing, lower your pulse and perform static stretching exercises.

The body needs to be gently accustomed to the working weight. Be sure to warm up the joints and the muscular apparatus, otherwise there is a high risk of injury.