subject: How To Properly Warm Up Before Exercise [print this page] How To Properly Warm Up Before Exercise How To Properly Warm Up Before Exercise
Proper warming up is necessary for "oiling" the joints, warming up the connective tissue, activation of the nervous system and "charging" the circulatory system. In essence, warm up is necessary to prepare the body and mind for more strenuous activity. One of the ways to achieve this is by increasing the body's core temperature that also increases the body's muscle temperature.
There are many trainees, even the instructors, who believe that riding a bicycle or stepper, or use of some other form of aerobic training is sufficient to heat the body for strength training. This is wrong!
Strength training involves an extraordinary pressure on muscles, tendons, ligaments and joints of hands, feet and / or involved spinal areas. Loads are often large, and require a significant activation of the nervous system.
Although aerobic exercise activates the cardiovascular system and warms the body, this method only warms up the joints that are in use and these are not necessarily those that will be used later! In addition, the heating is done on a scale of intensity of about 30% or less and will later be raised to about 70-85% and will use tissue that was totally unprepared. And there is also a nervous system that will experience a huge jump in requests!
What is most important in warming up?
The main principle is: special adjustment to the set requirements. This means that we must prepare and train the body according to defined conditions.
We must keep in mind the following:
Full range of movements in the exercise: while warming up, imitate whole exercise in order to activate the nervous system, muscles and all the associated tissues in the same movement pattern as in the exercises
Level of intensity: get ready for the load at exercises progressively warming up to the half then to 3 / 4 intensity of exercise.
Warming up for strength training should be long enough to achieve freedom of movement in all joints and organs involved in exercise and should be relative to your level of involment. As a rule of thumb, five to ten minutes should be enough. Sweating means that the organs included in exercise are now warmed up and the body's cooling system is activated.
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