You must have seen people stretching out their legs before a run, or any body part before they get themselves set for the drill. Warming up, stretching and cooling down correctly are fundamental and essential, yet often overlooked aspects of any training program. While these components of training are extremely basic, many people tend to skip over a proper warm-up routine, stretching exercises and cooling down session and wonder why they do not feel ready to work out. You might know the techniques to warm-up. But do you know that what are the things you shouldn’t be doing when warming up?
Warm up exercises before workout help maximize performance while increasing body coordination reducing fatigue in muscles hence making them less prone to injuries. However, there are certain conditions that must be avoided in order to prevent any possible injuries during workout session.
Don’t start with intensive exercises. Your body is just like an engine, it functions well if you start at a slower pace with less exhaustive workouts. Gradually you can shift gears by reaching heavy workouts.
After your first warm up exercise, avoid body exposure to airy places like balconies or building terrace. A cold breeze affects your body temperature and may cause health issues such as arthritis over time.
Usually during warming up the body, gym goers tend to train too hard for certain exercises. This increases heart palpitation. Therefore, a rapid heartbeat can damage your metabolism and may result in nausea.
Don’t engage yourself in repetitive workouts or sets while warming up. Warm up exercises are designed to focus on overall body as well as for particular body parts. Hence, strategize your routine: figure out before performing any warm up which muscle or part of the body will it benefit.
Do not force your body during the initial warm-up sets to extreme limits. Start with slow movements and gradually build up. Think of the warm up as a rolling start. Once your stamina builds and your breath is under control, you may use more force to maximize concentration on muscles.
Warm up prepares you both mentally and physically for activity. When we say mentally, it means vitalizing your nervous system for quality training sessions. When you are in the right frame of mind for your workout, your body tends to cope better with workouts. Check out few ways warm-ups can benefit you.
Increased Heartbeat Rate: Warm-up helps in speeding up blood circulation through your body and muscles.
Jump Starts Energy Boosters: These include short-term aerobic systems and body chemicals such as creatine phosphate and adenosine troposphere.
Body Muscles and Tissues: It warms up your body muscles, ligaments and tendons reducing the likelihood of muscle tear.
Joint Movement: By warming up the body you also enable improved motion in body joints such as your knee, elbow, foot and shoulders.
Once we get revved up to run it’s tempting to shoot out the door at top speed. But heading out of the gates at full speed, without a proper warm-up, is a recipe for disaster, and injury. So acknowledge the benefits of warming-up and keep a check on the ‘recommended don’ts’ to avoid injuries during your workout regimen.