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29. července 2020

Why should you not underestimate a warm-up before exercise?

Important parts of exercise include warming up before and stretching after the exercise. Many of us see this as a waste of time. But that's wrong. After all, even a car needs to be ignited and the engine warmed up before you go somewhere.

People are the same

Exercise increases the activity of all our organs (especially the heart and lungs) and the autonomic nervous system. Different muscles are involved, metabolism is increased.

To allow our body to give the best performance possible and at the same time to eliminate possible injuries to bones, muscles and tendons, it is necessary to prepare it well and start it (just like the engine in a car).

Why should we exercise?

Some do it for fun, others to relax. Some want to lose weight, others are preparing for a race. But the goal is the same. To improve muscle properties, namely their:

  • Strength
  • Flexibility
  • Endurance
  • Speed

Why should you include a warm-up before exercise?

Before the exercise itself, whether it is a work-out, running or racing, it is necessary to increase the function of internal organs and warm the muscles so that they are sufficiently supplied with nutrients and oxygen. This will increase their flexibility, make them more resilient, more mobile and more coordinated. A 10-15 minute warm-up will suffice.

  • Riding a stationary bike will slowly increase the heart rate and thus the blood flow to the organs and muscles
  • Circular movements of the arms, legs and torso lubricate the joints and thus reduce their wear.

After exercising, stretch the muscles

They are strained during exercise. They shrink and stay that way for a while. That is why their regeneration is also important. In order for a muscle to regenerate, it must first relax. That is possible thanks to a stretch after the exercise.

Stretching after exercise can be as short as 10 minutes. But first, perform about 10 minutes of aerobic exercise to calm your body and slow your heart rate.

It is ideal to start from the neck and continue downwards. Neck, shoulders, arms, chest, abdominal muscles, back, hips, thighs and calves. Apply light pressure to each muscle, gradually increasing it. As soon as you feel pain, stop. Repeat the muscle stretching three times in a row for 10-15 seconds. Stretching should never be painful.

Stretch regularly

Everyone should reserve 10-15 minutes a day for it. Not just athletes. Why?

  • It is a relaxing activity
  • It is a great rehabilitation for those who sit at the computer all day or suffer from back pain
  • It supports muscle flexibility
  • It accelerates recovery after exertion
  • It prevents sport injuries

When stretching, you can use everything you have at hand. It can be a broom handle at home, outside a bench or a tree. You can use anything to stretch. This will avoid monotony. There are no limits to creativity even when stretching.

Remember to warm your muscles well

Before exercise, you can activate the muscles with heat. Warm them with a warming balm. You will reduce the risk of injury and relieve pain.

If you prefer a natural alternative, you can try, for example, a ginger compress. It perfuses and relaxes muscles, warms sore joints, relieves back pain. Just wrap grated ginger in a cotton cloth and infuse it in hot water for 15 minutes. Soak a handkerchief in the extract and place it on the area you want to heat. Replace it with a fresh one after two minutes. Repeat the whole procedure for about 20 minutes.

 



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