WARMING UP AND PREPARING THE BODY BEFORE EXERCISE

Warm up before the workout

Your level of performance and how you feel during the workout will be influenced by the pre-workout preparation you complete. Any sort of exercise will be easier on your muscles and less likely to result in an injury if you give your body enough time to prepare. A full warm-up can improve blood flow to your muscles, supplying them with oxygen for the workout and raising muscle temperature for the best flexibility and performance. Reduce the strain on your cardiovascular system by gradually raising your heart rate.

Important components of a warm-up can include the following:

-Increase the Body’s Core & Muscle Temperature:

The tissues around the joints loosen when the body temperature rises, extending the range of motion. The increase in muscle temperature enhances flexibility and boosts movement effectiveness while you exercise. Exercises that gradually boost heart rate and circulate blood to the muscles and joints are part of a warm-up, which helps to improve body temperature. Some examples are brisk walking, light cycling, or bodyweight exercises like high knee marches, squats, straight arm, and leg kicks, arm circles, and knee hugs, as well as any other dynamic, low-impact activity.

-Incorporate Mobility Exercises:

The ability to move a joint through its complete, functional range of motion is referred to as mobility in the body (ROM). Flexibility, which is the lengthening of a muscle, is not the same as this. The practice of increasing a joint's mobility through controlled movements is known as mobility training. As far as the body will allow, these exercises stretch the muscles, tendons, and joints through their full range of motion. Each movement starts out modest and gradually gets bigger and faster. These exercises aid in the stimulation and circulation of synovial fluid, which reduces friction inside the joint and allows it to glide freely, reducing injury risk.

-Dynamic Warm-ups Before Exercise, Static Stretching After Exercise:

Dynamic warm-ups are meant to gradually get the body ready to move rapidly and effectively during exercise. The warm-up should include general motions to raise core and body warmth, joint range of motion, and muscular flexibility in addition to movements that will be employed during that particular training regimen. Before moving on to faster, more difficult versions of the exercises, start with slower, gentler variations. Stretches that are static (non-moving) are used to increase a muscle's general flexibility. The optimum time to do this is just after your workout when your muscles are warm and more flexible, allowing them to stretch more thoroughly and safely. To lengthen and loosen your muscles and connective tissues, you hold these stretches for a while. Each stretch should be maintained for at least 10 to 30 seconds.

Don't give in to the urge to skip your warming exercises. Depending on the length and intensity of the workout, the warm-up should last five to twenty minutes. Longer warm-ups are necessary for intense workouts. By safely easing into your workout and getting your body ready for the more strenuous activities, you can boost performance and your capacity to advance to more difficult routines while also lowering your chance of injury.