Calorie and Energy Expenditure Information
Why Warm-Up Before Exercising?
To warm-up means to increase the blood flow to the muscles, joints and other parts of the body. Muscles, tendons and joints are more flexible, function more efficiently and are less prone to strain and stress, when they are warm. If you plan to raise your heart rate significantly by taking vigorous aerobic exercise, or if you intend to work your muscles harder, it's essential to start your fitness workout with light exercises to prepare your body for the main part of your exercise program.
Warming Up Reduces Sports Injuries
All professional athletes warm up before training. Because they know that warm-ups reduce the risk of injury and improve performance. Recreational fitness enthusiasts are less careful about warming up, and suffer more injuries. For example, according to the United States Consumer Product Safety Commission, more than 775,000 children under age 15 are treated every year in hospital emergency rooms in the United States for sports injuries. According to the American College of Sports Medicine, up to 50 percent of the injuries that are sustained in organized sports are preventable. One way to protect your body against such muscle strains and injuries is by performing a pre-exercise warm-up.
How to Warm Up Before Exercise?
A warming-up routine should be performed continuously for at least 5-10 minutes at a low intensity.
Light Warm-Up Exercises
These will vary according to the type of workout planned, and may include: slow walking (forwards and backwards), simple calisthenics or aerobic exercises, slow cycling or rowing and so on. The point is, all these exercises should be performed slowly and gently. After 5-8 minutes of this low-intensity routine, you should do a minimum of 2-5 minutes of stretching.
Stretching to Warm Up Muscles
Quadriceps Warm Up Stretch
Hamstring Warm Up Stretch
Thigh Warm Up Stretch
Gluteal Warm Up Stretch
Stretching the Torso Warm Up Stretch
Pectoral Warm Up Stretch
Triceps Warm Up Stretch
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