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Importance of Warm up for Athletes
It is a state that gives initial spark or boost to particular muscles which later involves in exercising. It considers as a brief summary of your whole workout in which your muscles are going to involve later for an hour or so. You should be well aware of the warm up importance for raising their workout performance.
Types of Warm up
There are two types of warm up that are general and specific. As the term general explain that such kind of warm up is useful for the whole body functions to perform well. While specific warm up does point out the relationship with upcoming movements. There is no doubt about in increasing working capacity with warming up.
Why Should We do Warm up Exercises?
Look at these benefits of warming up:
- Create muscle contraction rate
- Boost electrical activity of muscle
- Raises muscle strength
- Reduce injuries
- To stay away from injuries and get the most out of every workout they need to warm up.
- Warm up will get the body ready by increasing the body temperature, increase neural activity, warming up the joints and getting the nerves ready to go.
- When the proper warm up is not done, there is no guarantee that injuries will not happen. By making sure, this step is not overlooked athletes will get their bodies ready. It is important to take the time to warm properly up. Otherwise, you will not perform at your full potential. Results that come from a good warm up can be seen almost immediately.
- Neglecting warm-ups may lead to back pain, knee pain, and weak areas. This is a classic example as in nearly all of the cases the injuries could have been avoided.
The purpose of warming up mainly increases the muscle temperature, metabolic adjustments and the opening greater number of capillaries in the muscles.
Warm up According to Workouts
- People those are engaged in power lifting get benefit from warming up.
- People interested in endurance events can’t grab benefit from warming up.
- Direct, warm up for moderate intensity exercise for untrained clients are not fruitful.
- Indirect warm up such as bicycling for few minutes not directly related to any sport.
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Warm up Exercises
- Start with the neck and work your way down to the ankles and toes of your body. Stretch and mobilize every piece of muscle and tendon on the way down. The movements are there to get the “blood flowing”.
- The next exercises are meant to warm your body up. These exercises consist of lateral squats, hand walking using the ball, lunges, and others. To keep your body relaxed and mobile during these exercises you can do some splits, try not to overdo it as the adductors are sensible and must be well warmed.
- A simple exercise that will have an immense impact on the warming up consists of jumping the rope. Go easy and keep a mild tempo for about 5 minutes and the effect is guaranteed. The heart rate and the body temperature will go up so you will be prepared for the workout.
- Problems arise when ankles do not get enough attention during warm-ups and workouts.
- Sit on the floor and place your right ankle over your left knee, with your left-hand start rotating the foot so your ankle will begin to warm up, do it in both directions for about 30 seconds then switch legs.
- This is a necessary warm-up movement. It will involve the entire body, and you will benefit from the extension that knees, ankles, hips and arms get while doing it. This sprint will get the heart pumping and the body ready for your workout.
Precautions for Warm up Exercises
- It is a great tool for any athlete as it gives him the boost needed for a successful workout. There are times when this great thing may turn bad, not going all the way with the warm-up may cause problems.
- There are a couple of bad warmups that may relax the muscles and lower the power output. Do not fall for the treadmill trap, a few minutes on the treadmill are by no means enough to get you into the shape you need for a proper workout.
- Take into consideration that different body types will need to warm up differently. Some may have reduced mobility while others may carry more muscle mass.
- Although there are plenty of benefits of proper warming up few cautions must keep in mind. Warm up is not necessary for every sport. Too much warm up can make you feel tired before working out for your actual activity, and fatigue from prior activity can decrease performance. Heavy warm up interfere with one’s ability to perform sports skills requiring careful control.
Above discussion shows that warm up exercises are the essential part of every exercise program. So, why not warming up your body before engaging yourself in strenuous activities?