Doctors reveal warm-up techniques, steps that are often overlooked, which can help reduce injuries and increase exercise efficiency.
Warming up is an important step that is often overlooked before exercising. Many people rush into exercising without preparing their bodies, which can increase the risk of injury and reduce the effectiveness of the exercise. This article will help you understand the importance and how to warm up properly for good health and a more effective workout.
Benefits of Warm-Up
- Reduce the risk of injury Warming up increases blood flow to the muscles, making them more flexible and ready for use, reducing the chance of injury.
- Increase exercise efficiency When the body is prepared, the circulatory system and lungs will work better, allowing the muscles to work at their full potential.
- Stimulates the nervous system. Warming up stimulates the nervous system, allowing you to respond faster to activities that require agility.
- Adjust your mind. Warming up helps adjust your mood and mind to be ready for exercise, reduce stress and build concentration.
How to warm up properly
Dynamic Stretching emphasizes natural movement.
- Arm Circles
- High Knees
- Walking Lunges
Light cardio : Start with activities that increase blood circulation.
- brisk walking
- Jogging
- ride a bike
Sport-Specific Movements If you’re preparing to play a sport, like soccer or tennis, focus your warm-up on mimicking the movements used in that sport.
Core Activation exercises to increase strength and balance, such as Plank or Bird-Dog.
Precautions for warming up
- Avoid static stretching before strenuous exercise, แทงบอล UFABET ราคาดีที่สุด ไม่มีขั้นต่ำ as this can cause temporary loss of flexibility in the muscles.
- Do not warm up too hard. Start off easy and gradually increase the intensity.
- The ideal warm-up time is 5-10 minutes.
Further advice
- You should choose a warm-up that is appropriate for the type of exercise you are exercising. For example, if you are running, you should focus on moving your legs and increasing your heart rate.
- Don’t skip your warm-up just because you think it’s a waste of time. Being well-prepared can help prevent injuries that could put you off your workout for a long time.
Warming up is an important step in improving your workout performance and reducing your chances of injury. Investing just a few minutes to warm up can make a big difference in your workout results and overall health.