Importance of Warming Up Before Exercise

Because many people are involved in physical exercise, it is important that the importance of warming up before strenuous activities should be discussed. Many repeatedly ignore the warm-up stage before exercising, without knowing the consequences of doing so.

Why warm up? Some changes occur in the body once physical activity begins. A person's breathing rate, blood flow, and oxygen and the level of nutrients sent to the cell increases. The level of improvement must be set at a steady pace to prepare the body for physical stress that will require training. If one of the priming procedures for this priming procedure, the body will function less efficiently and the exercise will produce less quality results. Warming prepares the nervous system, increases mental awareness and alertness, and relaxes joints and muscles to make them less vulnerable to injury. Warm up jump starts the fluid located in the joint, minimizing the risk for muscle wear. This gives the heart the right time to adjust and pump blood and nutrition to the muscles.

This is important for parents, because they have less flexible tissue; they have joints with less fluid, and a weaker heart. Sudden exercise can result in a heart attack in older people.

How does someone warm up properly? Initially, it can be done in any procedure that allows the heart to beat faster. A person can easily walk and run, or if cardiovascular equipment is available, such as a rowing machine or bicycle, it can be used. Start with gentle steps, and then slowly increase the speed until the heart rate increases and body temperature rises. It is important to note that speed must be in accordance with one's current fitness level, where activity will make the person excited and not exhausted. 

After doing light sweat (the recommended time is 3-5 minutes, longer if the person is working in a cold environment) someone must do dynamic stretching. Stretching helps in developing overall flexibility, especially in the spine, shoulder and hip areas. The type of stretching depends on the type of activity someone wants to do. For example, if someone is going to play sports, the type of stretch suggested is that which mimics the movements that will be carried out on the ground or court.

If someone is going to do martial arts, a light sparring can be done at a quarter of a normal speed, or just doing movements in slow motion. Ensure that the main muscle group is stretched for at least 8 seconds. It is important to remember to keep your feet moving or do leg exercises every time your upper body is stretched to keep blood from pooling in your feet. Remember, we only need to stretch if the muscles are warm. Don't bounce when stretching. This causes contractions which can cause the muscles to tear or pull.

For weight lifters, this should be done after preheating. Load the bar with about 50-60% of the heaviest weight that must be done for the session and do a number of repetitions to be performed for the heavy set. For the second set, the weight will be increased to 80%, then finally to 90%, decreasing to 2-3 times repetition. After that, rest for about 30 seconds, then repeat the steps. After this warm up, someone can now proceed to lifting weight for the day. The advantage of doing this procedure is that a heavy set will feel less daunting and can now be done with less stress.

After warming up and proceeding to the main exercise, it's just as important to calm down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscles and oxygen is blocked. When this happens, a person has a risk of a heart attack. So cooling must have the same importance as heating.

Sports are good for health. Everyone is encouraged to pump, remember to remember all the necessary precautions not only to maximize exercise, but also to stay safe and sound.
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