Warm up for the best exercise

Warm up for the best exercise

Written by on

T oo often, members show up late to a group workout and just jump into a fast weight training, running or crossfit session with no warm-up. Others are pinched for time, trying to squeeze a workout into a busy schedule, so they skip the warm-up figuring the main set of the workout is more important anyway.

Is warm-up really necessary?
A warm-up activity serves two major purposes—to enhance performance and prevent injury. Consequently, a warm-up is both physical and mental.

When we are just sitting and doing nothing the blood flow to muscles is not more than 15-20%. After 10 to 12 minutes of total body exercise, blood flow to the skeletal muscles increases to some 70 to 75 percent and this is why you feel your heart rate elevated. The body temperature also increases with the blood flow and chemical transmitters are released from the brain in order to tackle the exercise response.

Meaning of warm up
The term warm-up describes a range of light, low level movements and activities, such as walking and performing curls on low weights and other non strenuous activities depending upon the target muscle. Its main aim is to gradually get your body up to the level of your chosen activity.

A warm-up is not the time to work on flexibility and it is not advisable to perform static stretching as part of a warm-up. Static stretching, defined as maintaining a stretched position longer than 15 seconds, has been shown to impair a number of performance parameters important to dance and is detrimental to muscular strength and power. However, stretches held for less than 15 seconds do not appear to have a negative effect on performance.

Benefits of warming up

  • Lubrication of joints
    With a proper warm up exercise and stretching routine, the elasticity and flexibility of the tendons and ligaments are increased. Your joints are lubricated with synovial fluid which is released during your warm up routine.

  • Mental preparation
    One of the advantages of warm up is mental preparation. Suppose you’re going to squat 200 pounds today, you’ll have train your mind first in order to reach there. Warm up sets are going to make things easy to reach your goal of maximum output.

  • Better performance
    Be it strength, hypertrophy, cardio, etc., warm up has it’s own importance in every thing related to fitness. Warm up helps to create an awareness in the muscle by releasing neurotransmitters. It helps in increasing the heart rate, which causes more awareness and focus.

If you want to stay away from injuries and perform at your max output, make warm up an integral part of your workout and focus on it like you are doing for the prime workout movements.

About the author

Jonty Nanda is a ACSM Certified Personal Trainer, Nutritionist as well as a NSCA CSCS Certified sports coach. He's into this profession because he's passionate to transform lives. Being a type 1 diabetic himself, he wants people to exercise safely and in the healthiest way possible!

Leave comments
Comments (8)
can i buy cialis online Unresee@aemail.xyz

Cost Of Viagra At Cvs engema https://asocialiser.com/ - cialis for sale VofPommafLax Real Stendra 50mg Medicine Amex Fedex Shipping Next Day areshy <a href=https://asocialiser.com/#>Cialis</a> scunnyspipsE Amoxicillin Tendon Pain

13 Sep 2020

cialis generic buy Unresee@aemail.xyz

Online Cash On Delivery Fluoxetine Overseas engema https://cialisse.com/ - Cialis VofPommafLax Commander Cialis Soft areshy <a href=https://cialisse.com/#>buying cialis online forum</a> scunnyspipsE Will Keflex Treat Gonorreah

18 Aug 2020

cheapest cialis online Unresee@aemail.xyz

generic isotretinoin skin health low price SMOOKY https://apcialiss.com/ - where to buy cialis online safely Illelevalk Clomid Et Duphaston Fertilite Weericerse <a href=https://apcialiss.com/#>Cialis</a> spelay Indications Amoxicillin

11 Aug 2020

generic cialis online canada Apacype@aqmail.xyz

Selenium engema https://ascialis.com/ - comprar cialis online VofPommafLax K Clv Compared With Augmentin areshy <a href=https://ascialis.com/#>Cialis</a> scunnyspipsE Minox Propecia 1mg

02 Aug 2020

generic cialis Apacype@aqmail.xyz

Antibiotics Online Pharmacy naliashlix https://bbuycialisss.com/# - buy cialis online canada Audind Prix Cialis Belgique KatEntilla <a href=https://bbuycialisss.com/#>Buy Cialis</a> NigReignee prix cialis suisse

17 Jul 2020

Assefly brorups@aqmail.xyz

Mail Order Celebrex https://cheapcialisll.com/ - purchase cialis Canadian Pharmacy Generic Drugs <a href=https://cheapcialisll.com/#>Cheap Cialis</a> Amoxicillin Dose During Pregnancy

26 Jun 2020

AsdyYuqIJ robertadams1727@gmail.com


07 Nov 2019

IESRoGUiFnPgpBxv robertadams1727@gmail.com


07 Nov 2019