Warming up is a prerequisite for any sports activity. Warm-up is a series of preparatory movements and light exercise that activates and prepares the body for the main activity that will follow.
Warming up is necessary to maintain the health of the body!
- Raises body temperature, helping its transition into a state of alertness and training.
- It prepares the cardiorespiratory system for the load that will occur.
- Furthermore, it contributes positively to the muscular system, sending blood to the muscles, and making them more elastic, thus reducing the risk of injuries.
- It increases the transport of oxygen to the tissues.
- Additionally, it speeds up the propagation of nerve impulses and thus reduces muscle tension & fatigue.
- Strengthens the motivation to exercise
Another important aspect is the warm-up duration, which depends on the weather conditions, the type of training, and the exercise that will follow. A typical warm-up takes 7 to 12 minutes.
Forms of warm-up
General warm-up
It aims to prepare the whole body. Moreover, it increases body temperature through light aerobic exercise such as jogging.
Special warm-up
It aims to prepare a specific part of the body or the whole body for one particular activity. This happens through specific exercises similar to those that will follow in a more accessible and gentler form.
Types of Warming Up
1. jogging for 10 minutes at a relaxed tempo
2. bike for 8 minutes at a low pace
3. 12-minute brisk walk
4. rotational and ballistic movements of the trunk and limbs for 10 minutes
5. jumping rope for 8 minutes (more advanced)
6. Sun Salutations
Extra Tip!
It is equally crucial that the warm-up is followed by a stretching cycle. Stretching imparts elasticity, which is essential for injury prevention and proper body strengthening.
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