Often a lot of us tend to skip doing warm-up exercises before working out, mainly due to laziness or time constraints. Even though warm-up might not seem too important, yet they do contribute to your workout.
Most people overlook warm-up thinking it is very basic, but a warm-up is as important as a workout.
How does warm-up help?
The body transits from a resting state to intense/higher demands (bio-energetic, physiological, and bio-mechanical) of exercise, as you work out. This implies that the breathing rate, heart rate, and core body temperature gradually increase (and not suddenly). This prepared the system and body for upcoming physical activity.
What are the benefits of a good warm-up?
* Potential injuries are prevented.
* The Range of Motions (ROM) of joints gets enhanced.
* Muscle performance gets enhanced.
* Blood Flow and Oxygen supply to the muscles gets enhanced.
* The muscle soreness gets reduced post-workout.
Components of a good warm-up
Duration: Normally, a warm-up should last for at least 5-10 minutes.
Intensity: Low to moderate.
Mode: Cardiovascular activities like slow-paced walking, cycling, or jogging and muscle endurance activities such as neck rotation and shoulder rotation/circles.
Warm-up exercises to do
The warm-up exercise that you need to do, depends upon the actual workout that you are going to perform later.
– Before going for jogging/running, brisk walking should be helpful.
– If you are going to do a lower body workout, then squats & slow-paced walking will be the best.
– Before upper body workout, pushups, are a good option.
– Before performing challenging yoga-asanas, a few sets of Surya-namaskars will be helpful.
– Before going for endurance-cycling rides, stretching the lower back, thighs, neck, and shoulders will be helpful.
Source: The Indian Express
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