Warm-up exercises before training

Properly warming up your body before a workout can reduce the risk of injury and help you get the most out of your training session. But much of how we’ve been taught to warm up contradicts what our bodies actually need before a workout.

For a proper warm up, it is essential to ensure that you have stability through the movement so that injuries do not occur. There are several very valuable movements that you can do to prepare your body correctly. In The Truth News we share you best warm up exercises.

Warm up before training

Warming up means performing moderate intensity exercises that help us raise our body temperature.

A good warm up engages multiple muscle groups and sets the circulation moving. The goal of the warm-up is to stimulate blood circulation, which brings more oxygen and nutrients to the muscles.

Warming up helps us prepare for the training that will follow, both physically and mentally, so that we can perform better and avoid muscle injuries or fractures.

There are two types of heating: general warmingwhich activates the whole body and is used for all kinds of sports, and the specific heatingwhich adapts to a particular type of sport.

Its objective is to increase the heart rate and activate all the muscles. It is necessary to stretch and strengthen certain muscle groups, and improve coordination.

• Warm up on exercises

For light running exercises, jogging, rowing or jumping rope; exercises with body weight such as jumping jacks or knee raises and dynamic stretches are necessary kicks and punches in the air, static stretching, joint mobility exercises, exercises with foam rollers or with resistance bands.

How important is warming up?

To save time, many athletes choose to skip the warm-up. Do they put their health at risk like this or is warming something that can be done without?

The truth is that warming up can help your body (joints, muscles and circulatory system) prepare for the stress you are going to put it through. In addition, it also helps you to be more attentive.

If you start your session muscle training cold (or even in the morning right after getting up), you are negatively affecting your performance: you need more time to do the exercise correctly, you react more slowly and your range of movement is reduced.

For example, warm up before a training session of strength can help you lower yourself into a squat or do full pushups with ease. In the case of martial arts, warming up helps you to be more alert, react faster, and kick and punch harder.

There is a debate about whether or not warming up helps avoid injury risks. However, there are several studies that have shown that warm-up can be noticeably improved performance as long as you don’t overexert your body and therefore be more prone to injury.

What happens to the body when we warm up?

When warming up, we move more intensively than in the rest position. The body temperature rises and we breathe more deeply. The heart must pump harder so that all the organs receive the nutrients they need to give you energy during training.

The pulse should remain at a slow, steady rate. Ideally, it should be between 50 and 90% of your maximum heart rate.

When you warm up, more blood reaches your muscles, providing them with more oxygen and nutrients. Muscles are more efficient and regenerate faster.

Tip: You can help your muscles regenerate by giving them protein and carbohydrates, but amino acids are also very important.

When moving the joints, the cartilage is slightly compressed and relaxed again. The body produces more and more joint fluid.

As a result, the cartilage layer thickens and is better able to absorb shock. This way, if you warm up regularly, you can prevent premature wear and tear on your bones.

Do Warm up it also speeds up all metabolic processes in the body, which increases the sensitivity of the nerve pathways and therefore nerve stimuli are transmitted more quickly.

This increases your reaction speed, so you’ll not only be able to perform better during training, but you’ll also be mentally stronger.

This is the ideal warm-up for each type of sport

The Warm up you do depend on the type of sport you practice. For example:

Light running, exercises such as strides, kicks in the air or squats, strides and gentle static stretching.

Joint mobility exercises or dynamic stretching, rowing, series of exercises with or without light weights and exercises with resistance bands.

Kicks and soft blows to the air, and jump rope.

Joint mobility exercises or dynamic stretches, light cardio exercises and exercises with resistance bands.

Gentle static stretching.

heating duration

The perfect duration of a warm-up depends on many factors such as age, physical condition, type of sport and the outside temperature. For example, if you run outdoors, it will generally take longer for your body to warm up in winter than in the height of summer.

According to studies, the ideal time is 10-15 minutes, during which you should gradually increase the intensity. Your pulse should be between 50 and 90% of your maximum heart rate.

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Warming up for training in the gym

This is an example of a warm-up that you can do in the gym:

1. Five minutes of general warm-up at a moderate intensity (at 70% of your maximum heart rate)
2. Five to ten minutes of targeted warm-up at a low intensity

Among the general warm-up exercises that you can do in the gym, you can include a cardio machine, such as:

• Treadmill
• Elliptical bike
• Rowing machine
• Stationary bicycle
• step machine
• Assault Bike

Alternatively, you can also opt for bodyweight exercises, which get your circulation moving. For example:

• Jumping Jacks
• shadow boxing
• knee raise
• climbers
• jump rope

When doing a specific heating, you should focus on those muscle groups that you will use the most during your training session. Also, you should never forget about your core muscles: the core muscles are always active during exercise, so they should always warm up.

The ideal is to do soft dynamic stretching and rotary movements with which you put the joints in motion.

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