Adrián Basilio/ Agencia Reforma
miércoles, 26 April 2023 | 06:33
The world of fitness is constantly updated with new devices, classes with music, light and hasta humo and routines at high temperatures, among other innovations.
But what will never change, even though there are currents that rule it out, is the heating prior to a session at the gym or at the club.
Warming up and stretching the muscles and joints before an exercise of medium and high intensity is always beneficial for the body, despite the fact that some fitness experts claim that as the class advances, it gets warmer and stimulates the muscle groups.
“With what I know at a professional level and according to my experience, heating is important and what is recommended is just 10 minutes in which to activate the body blood fluid that will allow you to prevent any type of injury or illness”, he asserts Alberto Ospina, Manager of Acuáticas Nelson Vargas (ANV).
“When one is 15-20 years old, you can… (it could be omitted) but after 25 years, when the body starts to function differently, precisely because of these changes and maturity of age, it is mandatory to do so , before starting any weight or cardio activity”, add the specialist and executive in fitness.
And this warm-up must be done according to the physical capacities of the people and also the age at the margin of which there are movements or exercises that are very easy. An individual with a few kilos of more will not be able to do the same cross flexiones that someone who is slender, for example. Nor does every adult have the possibility of sitting down.
The exercises and stretches to get into the heat should be part of the routine and on the ground they should be done before the session, also afterwards so that the organism does not have adaptation problems after the physical exertion.
Mobility exercises or static stretching are the most common to warm up before doing any sport or physical activity.
Basic warm-up exercises
– Rotation of joints (wrists and wrists)
– Stretching of the extremities, circles can be made with the arms and compases and desplantes.
– Head movements.
– Sittings.
– Sit down and do “butterflies” with your legs.
– Abdominals.
– Stop your heels or toes for about 10 seconds.
– Light trots in the same place and towards the sides.
– Small jumps in the same place, front, back and sides.
Mucho ojo
No heating can end in an injury. A sudden movement when the muscle groups are “cold” can trigger a cramp, which is a sudden, involuntary and persistent contraction of the muscle, which manifests itself with sudden and acute pain.
The calambres can also derive from the loss of liquids and mineral sales as a result of prolonged effort.
