Thursday, August 30, 2007
Fitness and Weight Loss:The importance of warming up
Many people go to the gym and start working out hard before the much important warm up.There is a reason why many fitness gurus say:"warm up is 1/2 of your training".During physical activity several changes take place in the body.Your respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases.Its of key importance that you regulate this increase in a steady pace to prepare the body for the physical stress that exercise will demand.If you dont do it your workout will have lesser results.
Warming up also preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries,gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.
This is a specially vital for older people since they have weaker hearts ,joints with less fluid and tissues that are less supple.Not warming up could lead to heart attack!
How should i warm up?
It can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized.Start slowly,than increase the pace until heart beat rate increases and the body temperature rises.Its important that your warm up leaves you in a energized state of body and mind.Remember energized not exhausted.
If you are about to lift weights here is what you have to do:
Use about 50-60% of the weights you make your session with and perform the number of repetitions that will be done for the heavy sets.The next set increase the weight to 80% and decrease the amount of repetitions with 2-3.After that rest 30 sec. and do it again.Than you will be ready for the heavy work out.
If you are about the do sports that dont include weight lifting you have to do some stretching.
Stretch the spine no matter the sport, next stretch the muscles involved for at least 8 sec for the major groups .
If you will engage martial arts a light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion.
Warming up is important not only to avoid injuries, stress,the chance of having a heart attack
but also for better quality of work out and higher results during competitive sports.
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