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Since a lot of people
are involved in physical exercises, the importance of warming up before any
strenuous activity must be discussed. Many have repeatedly ignored going
through the
warm-up stage before
working out, not knowing the consequences in doing so.
Why warm-up? Several
changes take place in the body once physical activity is initiated. A person's
respiratory rate, blood flow, and oxygen and nutrient levels delivered to the
cells increases. The rate of increase should be regulated at a steady pace to
prepare the body for the physical stress that exercise will demand. If one
foregoes this priming procedure, the body will function less efficiently and
the workout will produce less quality results. Warming up preps up the nervous
system, heightens mental awareness and alertness, and loosens up joints and
muscles to make them less prone to injuries. Warm-ups jump starts the fluid
located in the joints, minimizing the risk for wear and tear of the muscles. It
gives the heart a suitable period to adjust and pump up blood and nutrients
into muscles.
This is vital for older
people since they have less supple tissues, they have joints with less fluid,
and weaker hearts. Sudden exercise can produce heart attacks for older people.
How does a person warm
up properly? Initially, it can be done in any procedure that enables the heart
to beat faster. One can simply walk and jog, or if a cardiovascular equipment is
available, such as a rowing machine or a bicycle, it can be utilized. Start at
a gentle pace, and then slowly increase the pace until the heartbeat rate
increases and the body temperature rises. It was important to note that the
pace should be following one's current fitness level, where the activity will
leave the person energized and not exhausted.
After working up a light
sweat (suggested time is 3-5 minutes, longer if the person is working out in a
cold environment) one should do dynamic stretching. Stretching helps in
developing overall flexibility, particularly in the spine, shoulder, and hip
areas. The kind of stretching depends on the type of activity a person plans to
engage to. For instance, if one is about to play sports, the recommended kind
of stretching would be the ones that mimic the movements that will be done in
the court or field. If one is about to do martial arts, light sparring can be
done in the quarter of the normal speed, or just simply do the movements in
slow motion. Be certain that the major muscle groups are stretched for 8
seconds minimum. It is necessary to remember to keep feet moving or do leg
exercises whenever the upper body is stretched to keep prevent blood from
pooling in the legs. Remember, one should only do stretching if the muscles are
already warmed up. Do not bounce while stretching. It leads to a contraction
that can result in muscle tear or pull.
For weight-lifters, this
is what should be done after the initial warm-up. Load the bar with about
50-60% of the heaviest weight to be done for the session and perform the number
of repetitions that will be done for the heavy sets. For the second set, the
weight will be increased to 80%, then eventually to 90%, decreasing to 2-3
repetitions. Afterward, rest for about 30 seconds, then repeat the steps. After
this warm-up, one can now proceed to the heavy lifting for the day. The
advantage of doing the procedure is that the heavy sets will feel less daunting
and can now be performed with considerably less stress.
After warming up and
proceeding to the main workout, it is equally important to cool down. When a
person suddenly stops exercising or lifting weights, blood gathers in the
muscle, and oxygen is blocked. When this happens, a person runs the risk of
having a heart attack. So cooling down should have the same importance as
warming up.
Exercise is good for
health. Everyone is encouraged to pump it up, just remember to remember all the
necessary precautions not only to maximize the workout but also to stay safe
and healthy.