However, we should know that warm-up is an integral part of the exercise or fitness process. Why warm up before exercise?
First: the importance of warm-up, or the purpose
Warm up exercise (named after physiological response) is also called preparation exercise (general concept, simply to prepare the body for the next exercise). No matter what we call warm-up, its purpose is to prepare for various sports or exercises. The specific purposes are as follows:
Increase body temperature and promote blood circulation, so as to improve exercise performance and reduce the risk of injury. Therefore, generally, the warm-up time may be longer when the temperature is low.
For strength training, a good warm-up can improve the responsiveness of muscles, increase the range of motion of joints, accelerate recovery, and prepare the body for high-intensity training.
Warming up can prepare us psychologically, activate the nervous system, and make training more efficient.
In general, warm-up is to prepare the body and mind for formal exercise or training in all aspects, so as to improve training efficiency and reduce the risk of injury. Therefore, warm-up is a necessary link in the process of sports and fitness.
Second: classification or components of warm-up
Under normal circumstances, warm-up is mainly divided into two categories: one is routine warm-up, also known as general warm-up; The second is specific warm-up, also known as targeted warm-up or special warm-up.
The main purpose of routine warm-up is to increase body temperature and promote blood circulation, because the muscle temperature is directly related to the fitness effect. Within the safe physiological range, the higher the muscle temperature, the better the muscle contractibility. That is, after effective warm-up, the muscle can have greater strength, so as to improve your exercise performance and efficiency.
In addition to raising body temperature, another purpose of routine warm-up is to lubricate joints. Because with the rise of body temperature and the decrease of fluid fluidity, the resistance to flow will be reduced, thus increasing the range of motion and improving the elasticity around the joints.
In terms of form, the routine warm-up is not limited to a specific form. In short, the routine warm-up method is to do some mild aerobic exercise. Of course, any form of aerobic exercise is OK, so you can choose the most familiar or favorite form of exercise.
Specific warm-up is mainly based on the training content you need to do. For example, your current training goal is hip and leg training. Then, after the routine warm-up, you need to add some specific warm-up content. The purpose is to activate the target muscle group and improve the efficiency of your nerves and muscles when you do some actions.
The selection of specific warm-up actions is not as random as the conventional warm-up, but related to your training content. For example, your training goal is hip and leg, so you need to select actions similar to hip and leg training actions in the way of self weight or light weight before training. For example, the hip and leg muscles are activated by squatting with self weight, and the gluteus medius is activated by hip abduction, etc. Of course, you can also preview your next training moves in the form of self weight or light weight.
In addition, special attention should be paid to the tense parts in the training process, and the tension should be improved by stretching or rolling the foam axis. For example, you need to do hip training, but your iliopsoas muscle is tense, so you need to effectively stretch the iliopsoas muscle to improve, so as to avoid the problem of compensation caused by the tension in this part. For example, if you want to do squats, but your ankle or hip is tense, you should effectively move your ankle or hip. Of course, if you have good flexibility and high joint flexibility, this part of warm-up can be omitted.