Before starting your exercise program it should always include a warming up session. Along with cooling down it is the most important part of your exercise plan. The consequences of not warming up sufficiently or at all are mostly unknown. Some examples are listed below.
Before your body is ready to start exercising some changes in its physical activity have to be started. Your respiratory rate, blood flow and oxygen and nutrient levels need to be increased at a slow and steady pace to prepare your body for the stress and strains that it will be put through in your exercise regime. Simply put, if you don't warm up properly the strenuous exercise routine you have just worn yourself out doing, will produce less quality results. Your muscles and joints, mental alertness and awareness and your nervous system will be much more prepared for exercise and this will inevitably result in less injuries. Warming up gives your body a chance to get ready for the physical challenge you are about to put on it. The heart is given extra blood and nutrients to be prepared and fluid in the joints are warmed up therefore minimizing the risk of wear and tear.
Warming up is particularly important for older people as their tissues are less supple, their joints have less fluid and sometimes their hearts are weaker. Sudden exercise has been known to produce heart attacks in older people.
To warm up properly it must be done in a gradual process. Start with a brisk walk or a light jog. If you are in a gym, start on the bicycle and at a gentle pace. Once you are comfortable you can slowly increase the pace and raise your heart beat and body temperature. Make sure that you do not over exert yourself - you should seek assistance to find out what level or pace you should be going at to ensure that you are refreshed not exhausted by your exercise routine.
Warming up should only take around 5 minutes and produce a slight sweat - maybe a bit longer if you are exercising in a cold environment. Once warming up is complete you should stretch. It helps with overall flexibility and assists areas such as the spine, shoulders and hips. Try and stretch in accordance with the exercise or sport you are about to carry out - if its football, mimic kicking a ball gently, a short distance to start with and then as if you were kicking to the other side of the pitch. If you are doing martial arts then slowly and carefully move your arms around as if sparring with a partner. Stretching holds should be held for a minimum of 8 seconds. When stretching your upper body ensure that your feet are moving or exercising too - this reduces the possibility of blood pooling in your legs.
Only start stretching once you have warmed up. It can lead to all sorts of injuries if not carried out properly. Remember, don't bounce when stretching - this can also lead to injury.
If you are lifting weights, 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. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, you 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.
As mentioned earlier, it is just as important to cool down. Blood gathers in the muscle and oxygen is blocked if you suddenly stop your exercise plan. This can result in a heart attack. Cooling down is as equally important as warming up.
There is no doubt about it - exercise is good for you. Remember your safety is of paramount importance but to sustain your health you need a healthy lifestyle. Exercising can help to give you that option.
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About The Author
Barry Sheppard writes, as a hobby, for http://www.traintraveller.com
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He has written and had published 15 books, and 100's of articles on a wide range of
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Importance of Warming Up
