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What Does The Ideal Warmup Look Like?

by sayush

It is always a good idea to begin any exercise routine with a
brief warm up. Static and dynamic stretching actually helps to
maximize performance and make the joints more supple so that they
are less prone to injury. However, some might wonder why we need
a warm up at all?

The phrase warm-up actually indicates warming up the body. A
good warm-up helps to make the muscles flexible and increases the
body temperature slightly in order to enlarge the blood vessels
so that there is better circulation of blood throughout the body.

This improved circulation helps to reach oxygen to the muscles
and eliminate the waste products of cellular activity from the
body. One advantage of warming up muscles is that they become
loose and supple. This actually lowers the risk of stiffness ,
muscle tear and also prepares the body for a high intensity
work-out.

A good warm up increases the overall levels of metabolism, heart
rate and respiration. It also helps carry vital nutrients to the
muscles and keep them lubricated. This actually helps prevent
injury caused due to stretched tendons and tears.

Irrespective of the sport you play, a well functioning
cardiovascular system and flexible muscles and joints are vital
in order to maximize performance and lower the risks of injury.

A good low-intensity work-out consists of around ten minutes of
static and dynamic stretching before beginning with the exercise
routine.

Try and tailor your warm-up to include non stretching movements
as well depending on the sport that you are playing. For example,
if you will be jogging 5 miles, you can warm up first with a
brisk walk or a few gentle laps. If instead you play tennis or
golf, you can warm up by practicing a few gentle swings with the
golf club or tennis racket.

Gradually increase the speed and intensity of movement as you
progress during your work-out so that the body and mind are kept
active and ready for the exercise routine that is to follow.

Increasing the intensity of the warm-up actually helps to
increase the cardiovascular and lung activity. It also keeps the
mind more alert and active.

Do not over exert yourself during the warm-up. The idea of a
warm-up is to prepare the body for more vigorous activity that is
to follow so don't overdo the warm-up or perform it very
quickly.

The end result after a good warm-up is that the body will feel
ready and active to exercise at peak levels of performance and
also with minimal risk of injury.

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