If planning to enroll in an exercise program, do not jump into the schedule directly and start exercising immediately in an effort to stay healthy. Without proper precautions and warm-ups, exercise programs can cause harm to one’s body. Warm up muscles before exercising to reduce the chances of obtaining injury. Warm ups prepare the body for exercising as they increase the flow of blood around the body. When blood flow increases, muscles can move easily and this reduces exercise pain. Warming up should include gentle activities capable of increasing the heart rate and making one feel slightly warmer. When warming up, ensure it is the muscles that will be involved in working out that are warmed up. For instance, if planning to run, then pay attention to leg muscles and if weight lifting, focus on the upper body, shoulder and arms.
Warm up do’s and don’ts
Before beginning stretches, warm up adequately. Never bounce while stretching instead let every movement be steady and slow. A five minutes walk outdoor or indoor is an excellent exercise for warming up. When exercising, never hold your breath and always breathe in when in a relaxed part of the movement. When carrying out warm up exercises, move steadily and smoothly. At all cost, avoid the jerky exercises that are likely to pull muscles and never lock the arms or legs. Always ensure there is a slight relaxed feeling in the elbows and knees. Skip lightly for about 5 minutes, this is an excellent method of warming up as it involves the use of various muscle groups. Gently jogging or walking is a perfect way of warming up muscles and preparing the body for more rigorous exercises.
Stretching
A number of gentle muscle stretches are useful especially when one is planning to carry out intensive or high speed workout. Stretches should always be held for about 30 seconds but only if the exerciser feels comfortable. However, begin by holding a stretch for 5 seconds then progress as the body gets accustomed to more exercises. Exercisers should avoid bouncing when they stretch as it may cause injury. If not sure of how warm up stretching should be done, visit a local gym or join a reputable sports club. When carrying out initial warm ups, the breathing ought to be easy before gradually building up the breathing intensity over the period. Since it is a warm up, breathe deeply after about 10 minutes.
Warming up is done to make muscle fibers contract simultaneously and this is referred to as recruitment. Generally, when warming up, start slowly then gradually increase the pace. Normally, exercisers are warmed up when they start sweating. When additional muscle fibers are contracted, it protects them from injury.