More and more people want to be physically active, and this is an undeniably positive trend. Problems arise when the person exercising is unable to assess their abilities and performs exercises without proper technique. Skipping the warm-up before training can also have negative consequences, and unfortunately this is an extremely common mistake. Why is it not worth giving up the warm-up, what are the benefits and how to do it correctly? Let’s answer these questions.
Warming up is an integral part of training
Observing people exercising in the gym, we often notice people who skip the warm-up and immediately go right into their training. Why is this happening? Some explain it by a lack of time because they prefer to spend the saved time warming up for the actual training. others find that warming up is ineffective and boring. A large group of people may even explain their behavior by ignorance. The fact is, however, that no training should take place without a warm-up, as the consequences of doing so can be very damaging.
Let’s start with the absolute basics; What is a warm-up? A warm-up is an activity that prepares the body for intense physical exertion. Its task is primarily to raise the body temperature, increase blood circulation in the body, and improve the mobility and flexibility of joints and muscles. As a result, the body is less susceptible to injuries.
What should the warm-up look like?
Do you associate warming up with intense circulation? Unfortunately, this is one of the most serious mistakes that can result in a painful injury. It is assumed that the warm-up should last about 15-20 minutes and should consist of 3 stages. It should start with exercises that are supposed to raise the body temperature and stimulate our muscles. Here, typical aerobic activities on a bicycle, cross trainer or treadmill will work best. The next stage includes exercises to prepare the joints and muscles, i.e., exercises involving bending and straightening movements. Examples of such exercises are squats, push-ups, and lunges. The last stage of the warm-up should be to do the exercises that will be the essence of the training, but with less or no weight.
A properly performed warm-up will prepare our body for even the most intense workout. Giving up on it leads to serious negative consequences. These are, firstly, painful injuries, but also less exercise capacity during proper training and ultimately slow your progress.