Because many people do physical exercises, it is necessary to discuss the importance of warming up before any intense activity. Many have repeatedly failed to warm up before training, without knowing the consequences.
Why warm up? Different changes occur in the body as soon as physical activity begins. The respiration rate, blood flow, oxygen and nutrients released to the cells increase. The ascent rate must be regulated regularly to prepare the body for the physical stress needed for exercise. If this priming procedure is abandoned, the body will function less efficiently and the training will produce inferior results. Warming up prepares the nervous system, increases mental awareness and alertness and relaxes joints and muscles so that they are less susceptible to injury. Warm Up Jump starts the fluid in the joints, minimizing the risk of muscle fatigue. It gives the heart enough time to adjust and pump blood and nutrients to the muscles.
This is vital for the elderly because they have softer tissues; They have joints with less fluid and weaker hearts. Sudden exercise can cause heart attacks in the elderly.
How does someone heat up correctly? Initially this can be done with any procedure that makes the heart beat very fast. One can eventually jog, and jump, or if cardiovascular equipment such as a belt or a bicycle is available. Start slowly and then slowly increase the pace until the heart rate rises and the body temperature rises. It is important to remember that the pace must match your current fitness level, with the activity leaving the person energetic and not exhausted.
After mild sweating (the suggested duration is 3 to 5 minutes, more if the person works in a cold environment), dynamic stretching is necessary. Stretching helps to develop overall flexibility, especially in the spine, shoulders, and hips. The type of rack depends on the type of activity that a person intends to practice. For example, if you are about to exercise, the recommended type of stretching is to mimic the movements performed on the field or in the field. If you are about to practice martial arts, a light fight can be performed at a quarter of the normal speed, or just in slow motion. Make sure that the most important muscle groups are stretched for at least 8 seconds. Remember to keep your feet moving or exercise with your legs when your upper body is tense to prevent blood from accumulating in your legs. Remember to only stretch when the muscles are already hot. Do not bounce while stretching. This results in a contraction that can cause tears or muscle traction.
For weightlifters, this must be done after the first warm-up. Load the bar with approximately 50 to 60% of the heaviest weight afor the session and perform several repetitions that will be performed for the heavy series. For the second set, the weight will increase to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Then rest for about 30 seconds and repeat the steps. After this warming up we can now continue with the heavy load of the day. The advantage of this procedure is that heavy series feel less daunting and can now be performed with much less stress.
It is equally important to calm down after warming up and head training. When a person stops exercising or lifts weights, blood accumulates in the muscles tand oxygen is blocked. When situations like this occur, a person runs the risk of a heart attack. That is why cooling must be just as important as heating.
Exercise is good for your health, everyone is encouraged to blow it up. e Remember to remember all the necessary precautions, not only to optimize the training, but also to keep you safe and healthy.