Although it seems trivial, but warming up before exercise is very important. Warming up for at least five minutes before exercise can prevent injury and make exercise more effective. Heating can be done in many ways, can be adjusted to the type of sport that will be carried out.
Proper warming up helps the body to be better prepared for exercise. By warming up, the muscles become more flexible and hot so they can respond and make movements better.
Benefits of pre-sport warming
Warming is a part of an activity that should not be ignored before reaching the core of the desired exercise movement. The following are some of the benefits of warming up before exercising.
- Increases blood flow thereby increasing muscle temperature which makes collagen fibers more elastic.
- Increase heart rate.
- Releasing adrenaline.
- Allows joints to work more efficiently.
- Allows oxygen in the blood to circulate faster with higher volume.
- Triggers enzyme activity while eliminating lactic acid.
- Increases muscle metabolism.
- Break down glycogen to produce energy.
- Increases elasticity in muscle fibers.
- Increase the strength and speed of contractions.
- Improve conduction of nerve impulses.
How to do warming
Warming can be done by walking on the spot, using a treadmill or static bicycle with low speed and intensity. Start slowly, then add intensity and speed gradually. Can also be done by brisk walking or jogging in place for at least five minutes.
Here are some mild warming movements that can be done:
- Walk in place for three minutes, then proceed with the road forward and backward. Move your arms up and down according to the rhythm of the foot. Don’t forget to bend your elbows and clench your fists when moving your arms.
- Lift one leg with the knees bent 90 degrees for at least 30 seconds. Try to get your knees to touch the opposite elbow. Hold your back and tighten your thighs. When done on one leg, replace it with the other foot.
- Walk in place, then turn the shoulders forward and back as many as eight counts each. Repeat up to 10 times. Free your right and left hands while doing it.
- Stand with feet shoulder width apart. Extend your hands forward, bend your knees, and lower your buttocks to thigh height. Hold for a while and release.
Continued with stretching
After warming up, try stretching with the movement to move slowly. Stretching is one part of the warm-up, but some people mistakenly consider regulation as the only warming movement. Then, immediately stretch at the beginning of the warm up.
According to experts, heating should not involve stretching because the muscles are still not hot. Always try to warm up with a mild aerobic motion to pump blood to the body’s tissues before stretching. After this warming up is done, stretching can begin.
This needs to be considered because the wrong stretching technique actually risks bringing injury. Stretching can also be done with yoga, walking or jogging.
Just like warming, cooling is also needed after exercising. Cooling in the form of stretching and deep breathing for 5-10 minutes can help the body relieve blood pressure and make a normal heart rate slowly. Cooling is very important, because if you stop immediately after exercising, it can cause headaches.
It is recommended not to skip the warm-up before exercising, so as to minimize the risk of injury while obtaining optimal heating benefits.