Warming up helps prepare your muscles to handle the increased demands on your strength. The main reason for warming up before exercise is to gradually warm up before exercise. increase heart rate increase body temperature and increases the amount of oxygen-rich blood that flows to our muscles.
The same warm-up does not apply to every type of exercise or activity. A warm-up should be a series of movements and activities that use the muscles you will be using especially in the sport or activity you are preparing to do after the warm-up. Start slowly and gradually increase the intensity and speed.
If you don’t warm up You’ll be at greater risk for injury and pain during your recovery after exercising. If you don’t warm up Cold muscles are less able to absorb shock or shock. This makes the muscle more likely to tear due to violent muscle contractions. In some cases, not warming up can cause the tendon to tear. and muscle tendons can be torn or injured The ligaments and ligaments are often very tight during periods of inactivity. ยูฟ่าเบท Specify that if you don’t move, allow it to stretch and contract to relax during the warm-up. Tendons and tendons stay the same length and tear more easily.
If you jump in and exercise without warming up, What usually follows That is, you have to rest from pain in order to recover. If you’ve ever performed a full weight-bearing workout after a long rest and no warm-up. You know the pain and soreness that often begins the next day. Those aches and pains are actually the tearing of muscle fibers. This usually occurs when the muscles are not warmed up as they should be.
The warm-up process usually takes 10-15 minutes, depending on weather conditions. If the weather is cold, the warm-up time may be slightly increased. The warm-up process may be divided into 2 periods as follows.
Warm-up period: Warm-up in the first half It takes about 5-10 minutes, starting with slow, light, rhythmic movements, then gradually increasing the speed. to push harder By warming up, you will increase your heart rate. Increase body temperature and stimulate the brain to recognize changes in the body include Stomp your feet in place, jumping jacks,Walk quickly or jog
Additionally, other exercise positions may be adapted to be used as a warm-up as well. But there are some cautions about warming up the body in the beginning: it should be done gradually. And don’t push too hard. Because it may cause injury and exhaustion first.
Stretching period: Stretching helps muscles and joints become flexible Move easily. Reduce injuries during exercise This is preparation for before the actual exercise.
Stretching can be done in many different poses. To help stretch muscles throughout the body Things like stretching your arms, legs, or stretching your shoulders and holding them for 10-30 seconds are considered stretches as well. A word of caution for those who have just started stretching is that you should do it gradually. You shouldn’t force it until it hurts. This is because it may cause more injury than benefit. You should also not hold your breath while stretching your body. And you should always stretch both sides of your body.
Also, don’t forget to cool down after exercising. Because it will help adjust blood circulation and heart rate to gradually return to normal levels. You can use stretching or adjusting the exercise position you are doing to slow down. However, if an injury or dizziness occurs before, during or after exercising, You should not force yourself to continue exercising. But you should sit and rest.