A warmup is meant to warm up your body by raising the body’s temperature and increasing blood to muscles in preparation for the real workout to come without actually fatiguing you and reserving the majority of your energy for the actual workout.
Why do we need warmup?
As your body temperature rises your body becomes more flexible, improving strength, speed, and range of motion as your joints reach their maximum potential. Warming up before a workout also reduces muscle soreness the days following your workout, while also reducing the risk of injury as warm muscles contract stronger and relax faster. Additionally, you may wanna do specific warmups, for specific activities or workouts. So, if you are going for a run, you may want to focus on light lower-body-oriented exercises for your warmup.
How to warm up correctly?
1. General warm-up
To begin a warm-up do 5 minutes of light intensity physical activity such as walking, jogging on the spot or on a trampoline, or cycling. For the arm, make controlled circular movements with your arms to help warm the muscles of your upper body.
2. Sport-specific warm-up
In a sport-specific warmup, it is advisable to perform the upcoming exercise at a lower pace. This includes swimming, cycling or jogging steadily before progressing to a faster level.
Stretching is best when performed after the general warm-up when the muscles are warm. Stretching when muscles are cold may lead to tearing, but stretches should not be forced and should not stretch beyond their normal length.
Benefits of warm-ups before a workout
• Increase in body and muscle temperature
Warm-ups can increase your body and muscle temperature, which helps in oxygen absorption to your muscles allowing them to relax and contract more easily. This will help in less strain during a workout.
• Reduced risk of injury
Warm-ups help with the muscle’s flexibility, which helps reduce your chance of accidentally hurting yourself as well as an efficient cool- down.
• Help you in preparing mentally
Jumping into a workout without any mental preparation makes you easily give up when the work out gets difficult. Do not forget your goal of working out and mentally prepare yourself while using the time to warm-up your body.
• Increase in flexibility
Stretching before and after a workout can increase your flexibility which will help in better performance during a workout.
The next time you are about to perform a power workout, it is important that you prepare yourself, not just physically but mentally too. This will help you do your workout much efficiently while also reducing your risk of injuries.
also read: Benefits Of Stretching In Strength Training