A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion flexibility should be increased by dynamic stretching. This could include:. Contrary to what most people think, there is little evidence that static stretching reduces your risk of injury during physical activity or exercise, or even soreness the next day.
However dynamic stretching, incorporated into an aerobic warm-up, remains very popular. They found that those who warmed up sustained fewer injuries, fewer overuse injuries, and any injuries that were endured as well — were less severe compared to the individuals who did not warm up.
The participants who did warmup engaged in "active" stretching, not static stretching. What does this mean? Active stretching is doing jumping jacks or lunges to engage the muscles before a workout; whereas static stretching would be simply stretching your muscles by touching your toes or stretching your calf.
Warming up and activating the muscles in your body in preparation for a workout dramatically decreased the injury rate in these athletes. Warming up before you begin any physical activity is important to make sure that you're actively taking steps to reduce your likelihood of an injury and prepping your body for the upcoming stress it's about to engage in. In addition, adding a warmup to your routine can help your body ease into the upcoming workout with critical internal systems like your cardiovascular system and muscle groups that will be heavily utilized in compound movements.
When you add a light warmup into your exercise routine, the risk for injury goes down due to the fact that you're prepping your body for some of the kinds of movements it should expect to engage in for however long your upcoming workout is going to be.
A good example of why this is beneficial is how most of us go about our daily routine. For most of us, you might be performing the same type of activity or routine throughout the day like sitting at a desk at work. Once you get to the gym, your body is used to the idea of sitting down all day.
When you engage in a light warmup, you're essentially helping your body get ready to ease into the upcoming exercises through some light physical activity. In doing so, you can take steps to increase your flexibility and range of motion before you try to put all kinds of strain on those muscle groups and joints from lifting heavy weights or performing rigorous cardio activity.
In combination with some pre-workout stretches , a light warmup before your exercise routine can help you increase your range of motion and improve overall flexibility before your workout session. Loosen joints for more flexibility Warming up shows your body some love. That means less stress on joints and tendons. Warm muscles also reduce the incidence of overuse injuries.
Boost performance Visualize performing at the highest level. Warm-ups give you time to prepare mentally for your workout so you enjoy exercise more. Know that investing warm up time will help you perform with more flexibility, speed, and strength. That makes it easier to get into the zone. When your body is better able to handle the demands you make on it with exercise you can tackle new personal bests and have less soreness or stiffness later.
Make warming up a standard part of your fitness routine. Doing so will reduce the likelihood of injury, improve performance and make exercise more fun. A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise.
Warm up activities include light jogging, or cycling slowly on a bike. Warming up before exercise prepares your cardiovascular system for physical activity, by increasing the blood flow to your muscles, and raising the temperature of your body. It also helps to lower the risk of getting injured — when your muscles are adequately warmed up, the movements, stretches, and strain you put on them during your workout is less severe.
This also minimizes muscle soreness. Cooling down after your workout aims to gradually bring your heart rate and blood pressure to its normal level — the level it was at prior to exercising. Cooling down also helps to regulate your blood flow, which is especially important for people who undertake endurance sports such as long distance running.
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