Warming is important for a number of reasons including preparing the body and mind for higher intense workouts. It reduces muscle stiffness, risk of injury and improves performance.
Below are the outlined benefits warm up exercises.
* It warms the muscles and increases body temperature, which improves the oxygen supply to the body
* It improves the blood flow to the muscles, allowing them to contract and relax more quickly
* It helps prepare the body and the mind for more strenuous activity
* It reduces the risk of injury
* It improves the overall exercise performance
* It prepares the elasticity of the ligaments, tendons and other connective tissues
Which to choose?
The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Fundamentally your warming up should begin gradually using the muscle that will be stretch later during exercise. Stretching a cold muscle increases risk of injury from pulls and tears. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them.
Alright let's get technical, don't worry i will make it fast and painless. Warm ups can be separated to 3 categories.
Passive
Rising body temperature by sitting in a hot tub or taking hot showers or doing gentle exercise with yoga workouts
General
Increasing body temperature and heart rate by moving the body around.
Specific
Doing similar movements to the exercises you'll be doing. for instance beginning with light cardio workouts
For cardio workouts, always stick with lighter versions of the exercises. For instances if you're running, you want to start off with some light walking, gradually progressing to a slow jog then into the workout. If you are into aerobics workout, you want to begin with low-impact moves (step-touches, grapevines, in step marching, etc.) before you move on to more vigorous routines.
Warming ups for Power Training. For Power Workouts, you should start with some general warm up feel free to include a few minutes of light cardio or do warm up sets for each exercise. In which case, you might do one set of the coming exercise with lighter weights before you reach for the heavier weights.
Whichever type of workouts, i have here some tips for getting the most of your warm up exercises:
-Warming up for about 5 to 10 minutes.
-How long should you do this exercise depends on what you will be attempting in your exercise routine and how much time you put into for the exercise.
-If you're working out on a cold day or will be attempting a hard workout, you want to give it another 10 or more minutes to properly warm up.
-Stretch if you need it. There are controversial discussions whether to stretch before or after your workout. I usually recommend my clients do their stretching after the cool down. But, if you have chronically tight muscles (like your lower back or hips) doing a few stretches beforehand may make your workout more comfortable.
-Take your time. The point to remember here is to allow your body to gradually warm up. Allowing your heart rate and respiration to increase slowly will ease the transition to your workout giving your body a head start to what is coming.
Warming up can be a pretty individualized process that come with experimenting, practice, and experience. Try warming up in various way, at various intensities until you find what works best for you.
Once you're through the warm up, it's time for the next phase, The Workout. It is here where you'll ramp up the intensity and begin to challenge your body and mind.
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