In today's fast paced world, we all need time, and this impatience affects everything from our commute to our. While practicing you probably feel tempted to get the best in the shortest possible time, and this often means skipping the warm-up. Warming up feels unnecessary, but it is actually a crucial part of . If you are not warming up, start today ̵
What is a warm-up?
First of all, warming up is a great way to prevent injury. By doing some light movements, your body temperature will rise and your blood will flow, loosening your limbs. Think of your muscles as a rubber band – the colder and stiffer they are, the greater the chance that they will break under pressure than adjust and bend. Researchers have found that warming reduces your internal viscosity – the thickness of your muscles – so that they can move more easily and respond better to stress. So when you warm up, don't tear a hamstring the next time you try to sprint.
Not only will warming up help you live injury-free, but it will actuallyin training. One study showed that some easy cycling for a full sprint made athletes a subsequent time trial faster. An extensive overview of numerous studies has shown that warming up improves athletic performance, allowing you to run faster, jump further and lift more. The key to this assessment was that performance improvement only worked if the warm-up included activities other than stretching.
Some of these benefits can be mental. Researchers discovered that a consistent warm-up routine made self-conscious athletes less likely to "choke" or react poorly under pressure. A fixed list of light activities that you always do before you begin any exercise you do will prepare your mind and body and let yourself know it's time to shine.
How do you warm up?
There is not one size that fits with all warm-up routines, because your pre-work activities must be specific to the exercise you do. It makes no sense to prepare your legs for sprinting if you try to go for a personal bank record.
I have given three example routines for a warm-up before doing cardio, weightlifting or yoga, but these routines are just a starting point. You must adjust the movements to release tight spots or problem areas on your own body. I personally get tight hips when I run, so I make sure I concentrate my warm-up on shaking my hip flexors. In general, your warm-up takes only 10 to 15 minutes, so you have no excuse to skip it.
How to warm up for cardio
- Jog in place for a few minutes or do 30 jumping jacks
- 10 to 15 knee bends
- 10 to 15 torso twists
- 15 arm circles
If you are in a time crunch, you should easily carry out your planned training for a few minutes with a very low intensity. For example, if you are warming up for a jog, run briskly for 10-15 minutes. For an intensive cycling session, jump on the bike and turn your legs easily before you start. Warming up before weightlifting /gettyimages-568776063.jpg cialis19659038 cialis gettyimages-568776063 tall1965900 you still have to perform some light movements to get your blood pumped.
Hero Images / Getty Images
- Jump on the treadmill for a brisk walk of 5 to 10 minutes
- Perform your planned weight lifting movements without weight for a set of five to eight repetitions
- 15 to 20 forearm wall slides
Again, if you have limited time, you can start warming up by lifting lighter weights than you normally would, and then working towards your heaviest set. In this way you can make progress during your training and at the same time prepare your muscles for heavy lifting.
How to warm up for yoga
- As always, get blood pumped
- 10 to 15 neck rollers
- 5 to 10 hand and wrist rotations
- 5 to 10 cat cow movements
 Enter 1 minute the child's position to catch your breath
The information in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care professional for any questions you may have about a medical condition or health goals.