Before exercising, it is common to warm up. However, many people do not understand why warming up is necessary. Of course, warming up is not just for show. Effective warm-up exercises have many benefits for subsequent exercise. Let's learn more about it.
Why Warm Up Before Exercising
The transition from a resting state to an active state requires an adaptation process. Preparatory warm-up exercises before starting exercise can increase the excitability of the central nervous system and cardiorespiratory function, increase blood flow to the muscles, raise body temperature, increase the activity of enzymes, promote metabolism, and keep the elasticity and extensibility of muscles, tendons, and ligaments in a good state. This reduces internal resistance and helps the body's various functions to coordinate and gradually reach the optimal state for exercise.
Benefits of Warm-Up Before Exercise
Reduce the Risk of Exercise Injuries
Warming up before exercise can make tendons more flexible by raising body temperature and increasing the range of joint motion, thus avoiding joint, ligament, and muscle injuries.
Raise Body Temperature in Specific Areas
Warm-up exercises before exercise help accelerate blood circulation in the body and gradually increase body temperature. The temperature in the specific areas involved in the exercise increases more quickly.
Adjust Psychological State
Warm-up exercises before exercise can also help prepare mentally for the workout, regulate emotions, establish neural connections between different centers in the brain, and keep the cerebral cortex in an optimal state of excitement.
Adjust Body State
Warm-up activities enhance the metabolism of muscle tissue, increase heat production, and raise body temperature. Increased body temperature further enhances metabolism, forming a "virtuous cycle." This keeps the body in a good stress state, which is beneficial for formal exercise. In addition, increased body temperature helps release oxygen from the blood to the tissues, ensuring oxygen supply and improving the function of the nervous system.
How Long Should Warm-Up Last
At least 5-10 minutes.
It takes about 3 minutes for the body to realize how much blood it needs to deliver to the muscles. Warm-up exercises should last for about 5-10 minutes and include stretching activities for the major muscle groups.
Warm-Up Exercises Before Exercise
1. Stretch your palms upward, open your arms outward, and slowly pull them back to feel the tightness in your chest, shoulders, and arms. Perform 5 sets, coordinating with your breathing.
2. Take a large step forward with your left foot, bend your knee beyond your toes, keep your back leg straight, and perform a lunge. Perform 8 lunges, switch sides, and repeat the same action for 2 sets.
3. Stand upright, bend both arms in front of your chest, cross your fingers, and rotate your wrists. At the same time, take a half step back with your left foot, raise your heel, and rotate your ankle from the outside to the inside. Switch sides and repeat the same action for 5 sets.
4. Stand with your feet shoulder-width apart, stretch one hand straight up and across your head, and place the other hand on your waist, bending and stretching your waist. Coordinate your breathing, perform 15 bends, switch sides, and repeat the same action for 5 sets.
5. Interlock your fingers and push upward until you feel the tension, and hold the position. Coordinate your breathing and stay still for more than 10 seconds. Perform 5 sets.
6. Hold one elbow with the other hand and slowly pull it inward toward your head. Coordinate your breathing and hold for 15-20 seconds, switch sides, and repeat the same action for 5 sets.
7. Take a step to the right with your right leg, bend your knee beyond your toes, keep your back leg straight, and perform a lunge. Perform 8 lunges, switch sides, and repeat the same action for 2 sets.
8. Sit on the floor with your left leg flat and cross the other leg in a bent position. Use your right hand to gently push the bent right knee inwards until you feel the muscle tension. Coordinate your breathing and hold for 15-20 seconds. Perform 5 sets.
9. Sit on the floor with both legs stretched out, lean forward, and stretch your hands towards your toes. Coordinate your breathing and hold for 10-15 seconds. Perform 5 sets.
10. Stand on one leg, hold the ankle of the other leg, and slowly pull it towards the buttocks, making sure the pelvis does not tilt and the torso remains upright. Coordinate your breathing and hold for 15-20 seconds, switch sides, and repeat the same action for 5 sets.
How Long Should You Wait After Warming Up to Start Exercising
After completing the warm-up exercises, your body has started to sweat slightly and heat up. At this point, you can start exercising directly, allowing the body to fully engage in the active state. Alternatively, you can replenish some fluids after warming up before starting exercise, but it is not advisable to wait too long. Generally, exercise should begin within 1 minute.
Relaxation After Exercise
When you have achieved and maintained a certain heart rate during exercise, it is important to gradually recover. Relaxation serves two main purposes:
1. It helps slow down the rapid heart rate.
2. It helps a large amount of blood return to the heart, avoiding its stagnation in the legs. If exercise is suddenly stopped, it usually leads to dizziness, nausea, and a feeling of exhaustion, which are common symptoms of abnormal relaxation.
Generally, relaxation after exercise should last for 3-5 minutes.
