PEXELS/Pavel Danilyuk
Skipping warm-up exercises is definitely a mistake. And I confess to having committed it a few times.
Doing some bodyweight movements and dynamic stretches before your main workout increases your heart rate, reduces injuries, and improves overall performance.
“The purpose of a warm-up is to get the blood flowing and create more oxygen for the muscles,” says Kim Perry, personal trainer. “It’s worth spending five to eight minutes warming up to improve performance and reduce the risk of injury,” she adds. Research shows that blood carries the oxygen needed for muscles to function, so increasing blood flow is one of the best things you can do to prepare your muscles for the workout itself.
For example, if you are about to perform a leg workout, a thorough warm-up can increase flexibility and range of motion; allowing the squat or lunge to be performed with more force.
The benefits of pre-workout warming up are many. Below we list it for you:
– Prevents injuries: “Warming up before your cardio or strength training session is essential to prevent injuries,” says Janeil Mason, exercise physiologist. Research also shows that a proper warm-up can help muscles relax before an intense workout, causing fewer sprains, strains and tears;
– Improves performance: A proper warm-up prepares the nervous system and muscles for optimal performance. Studies also show that warm muscles help you train more effectively and efficiently;
– Increases range of motion: Warming up before a workout is essential for maximizing range of motion and relaxing your joints, says Perry. Research has also found that promoting joint range of motion decreases passive stiffness in your muscles, setting you up for success and reducing your risk of injury;
– Creates the mind-muscle connection: Believe it or not, doing some pre-workout stretches can even give your brain a boost. “This will help prepare not only the muscles and joints for this position, but it will also help prepare the brain to understand what movement patterns they are adopting,” explains Jen Fraboni, physical therapist.
Now that you know the benefits, it’s important to know how to warm up correctly.
Just touching your toes is not enough. Fraboni recommends dynamic stretching, or stretching in motion, to prepare your muscles for peak performance. “We know from studies that static stretching alone can sometimes inhibit muscle activity,” she says.
The movements must be performed for 30 to 60 seconds each. Only focus on the movements that best suit your workout (lower body, upper body, etc.). “A good idea is to know your limits and think about your personal range of motion as you warm up. You don’t want to overdo it by pushing your body into a position it’s not ready for,” warns Fabri.
Who’s ready to “warm up”?
2023-11-02 04:29:00
#Prevent #injuries #minutes #warming
