EFFECTS OF WARMING UP BEFORE EXERCISE

Why Warm-up is Important Before Beginning Of Exercise? 

You've most likely heard sports teachers/instructors telling you to warm up before exercise. Some people might just want to dive right into the tough exercise because that is where the fitness gains are actually achieved. We're going to tell you no, you need to warm up first and in this post, we are going to explain why.

 A warm-up is essentially a preparation, you might have been resting before doing exercise and to go from one extreme to the other can be a punishment for the body which needs to be prepared for what is about to be unleashed on it.

Reason to warm-up before Exercise

During a warm-up, your heart rate will start to increase which begins to pump blood faster around the body. Your circulatory system begins to open up more with this increased blood flow and begins to allow your blood to go directly to where it is needed which is in the muscles.

This increased blood flow warms up those muscles which allow them to work better, easier, and do what they do best which is to contract and relax as you workout. As you begin by warming up your breathing rate will also begin to increase which combines with that better working circulatory system to deliver oxygen to the muscles.

Warming up can save you from a lot of pain

With the muscles warmed up and raring to go with increased blood flow and oxygen, your muscles are more enthusiastic for the upcoming challenge and they can now achieve a greater range of motion. This helps to reduce the risk of you getting an injury, as a muscle that is not warmed up properly is at far greater risk from any impacts it will receive.

So just 5 minutes of warm-up can save your body from any unnecessary injury that could put back your exercise regime from a few days to as much as weeks.

Warming up can reduce aches after exercise.

If you are pushing hard during exercise it is more than likely you might experience some aching or other pain later on. This can be because the muscles were not at their full range of motion when you started. Unnecessary tiny tears in the muscles were created from this lack of motion which caused you to feel aches and pain in the muscle later on that day or the morning after enabling a shorter recovery time.

There’s also some psychology happening too.

A decent warming up helps to prepare you mentally by preparing you for what is about to happen and clearing the mind of anything you were doing beforehand, allowing you to focus on the actual exercising. This extra focus can be especially important if you are doing early morning exercise as it means you’ll be fully awake and more able to keep your balance and coordination. So you will be at less risk of falling off equipment or falling completely over. So warming up can actually keep your dignity intact too, amazing.

So as you can see just a short 5-minute warm-up can really save you time later as well as help to improve your actual exercise when you actually get to it. So after reading this, we don’t want to see any of you skipping that warm-up, because it's an essential part of exercising, and not doing it is no good for your body.

How much stretching is important before any work out before anything you do?

Research suggests that stretching before exercise can make your muscles weaker and slower. "For most demonstrations, it's harmful," said Doctor and Professor at the Department of Family Practice at McGill University in Montreal. Said Ian Shire.

However, stretching also increases your range of motion. “A dancer needs to stretch before trying to do a full performance during a show,” Squire says. "Even though he is weak, his performance is improving."

Lead author of some of the most important reviews on Pre-Performance Stretching. Kay believes that stretching before exercise eliminates performance impairment. He says, "The stretch duration used in the warm-up routine of most recreational exercisers is very short and inconsistent."

Does stretching before exercising reduce the danger of injury?

Evidence suggests that pre-workout injury does not reduce the risk of injury. Professor Rob Herbert, the senior lead researcher with Neuroscience Research Australia, participated in 3 largest randomized trials on stretching results. They all concluded that stretching had little or no beneficial effect in reducing the risk of injury.

Three recent and largest studies have found a "hint" that can have an effect on reducing injuries such as tendon tears, muscle tears, strains, and sprains. But Professor Herbert warns, "If you extend 1 incision in your type of wound, it is very rare."