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Warming up before exercise is very important. In addition to reducing the risk of injury, warming up can also optimize the he alth benefits of exercise and make the body fitter. Therefore, when you want to exercise, don't forget to always warm up first
Warming up is a series of physical activities that help the body to be better prepared for sports. Wherever the place of exercise is, whether in the fitness center or at home, it is mandatory to warm up before starting the exercise. The reason is, by doing a proper warm-up, the muscles will become more flexible and strong, so they can perform sports movements or physical exercises better.
Benefits of Warming Up Before Sports
Warming up can be done in various ways, depending on the type of exercise you are going to do. In order to make sports activities safer and more comfortable, it is recommended that you warm up for at least 5−10 minutes.
In general, there are many benefits of warming up before exercise, including:
- Improve blood flow and oxygen supply to all body tissues
- Increases the hormones cortisol and adrenaline to produce the energy needed during exercise
- Makes joints and muscles stronger and more flexible so they can maximize the range of motion of the body during exercise
- Makes muscles more relaxed and warm so that it can reduce the risk of injury and leg cramps
- Improve flexibility and maintain a stable heart rate
- Helps make breathing deeper and regular
How to Warm Up
There are various techniques and ways to warm up. Here are some basic warm-up moves that are easy to do:
- Walk in place for about 3 to 5 minutes, then proceed with walking forwards and backwards. Move your arms up and down to the rhythm of your feet. Don't forget to bend your elbows and clench your fists as you move your arms.
- Raise one leg with the knee bent at 90 degrees for at least 30 seconds. Try to get the knee to touch the elbow of the opposite hand. Straighten your back and tighten your thighs. When you're done doing this move, do it on the other leg.
- Walk in place, then roll your shoulders back and forth for a count of eight each. Repeat up to 10 times. Free your right and left hands while doing this and try to keep your body relaxed.
- Stand with your feet shoulder-width apart. Extend your arms out in front of you, bend your knees, and lower your buttocks to thigh-high. Hold for a while and release.
After that, you can start stretching or stretching slowly. This movement can make the muscles warmer and increase blood flow to muscle tissue, so that the body will be better prepared to start exercising.
When warming up, you can also consume isotonic drinks or water to meet your body's fluid needs later during exercise and prevent dehydration.
That's important information about the benefits of heating and how to do it. After understanding the explanation above, now make it a habit not to skip the warm-up before exercising, so that your body can be fitter while exercising while reducing the risk of injury, including hamstring injuries.
If you still have questions about the benefits of warming up before exercising, you can consult your doctor for a more complete explanation and information.