Why Warm Up?
By performing warm-up routines, you actually do literally just that - warm up the body. We are not talking about raising the overall internal temperature of the body (to do so would be to put us in a state of fever which is definitely not ideal); however the temperature in the muscles can, and should, be raised slightly in order to dilate blood vessels and loosen the muscles.
That dilation leads to greater blood flow, which helps oxygenate muscles and remove the waste products of cellular activity. Warm muscles are looser, more supple and flexible. That reduces stiffness and lowers resistance to larger movements. This helps reduce the risk of injury and prepares the body for high-performance activity. It is also not just the muscles that need warming up and loosening, but the tendons and ligaments which can so easily be damaged or sprained when the body isn't warmed up properly. The joints also need to be properly warmed up and lubricated, again to prevent pain and damage.
A good warm-up also raises the heart rate, respiratory capacity and the overall metabolic rate. Among other benefits, this helps deliver nutrients to muscles that will be useful for the workout to come.
No matter what kind of sport or workout you favor, having a well-functioning cardiovascular system and supple joints and muscles are essential for peak performance and low risk of injury.
A 10 to 15 minute warm-up period, including static and dynamic stretching activities, should ideally be a low-intensity version of the routines that will be undertaken when the warm-up is complete.
Focus the non-stretching aspect of your warm-up more on the specific types of movement called for by the sport or activity you plan to engage in. If you plan to jog five miles, start with a brisk walk, followed by a few gentle laps of a hundred yards or less. If you plan to play tennis or golf, spend a few minutes on low-speed, low-impact swings.
As you progress through the warm-up, gradually increase the speed and range of movement. This helps prepare both the body and the mind.
By gradually accelerating your movment the cardio and lung systems are properly prepared, and the body slowly cranks up needed body chemicals systems without depleting them. This helps gear up the mind for a high performance routine or sports event, in a way that static or even dynamic stretches won't.
This article is excerpted from the Skinny Report "Fitness". Skinny Reports offers a wide variety of information products on topics that matter to you. All Fact, No Fillers. You can download your copy of "Fitness" by visiting http://www.SkinnyReports.com
This article is available for free reprint on your site or newsletter, provided it is copied in its entirety, and the byline remains intact.
That dilation leads to greater blood flow, which helps oxygenate muscles and remove the waste products of cellular activity. Warm muscles are looser, more supple and flexible. That reduces stiffness and lowers resistance to larger movements. This helps reduce the risk of injury and prepares the body for high-performance activity. It is also not just the muscles that need warming up and loosening, but the tendons and ligaments which can so easily be damaged or sprained when the body isn't warmed up properly. The joints also need to be properly warmed up and lubricated, again to prevent pain and damage.
A good warm-up also raises the heart rate, respiratory capacity and the overall metabolic rate. Among other benefits, this helps deliver nutrients to muscles that will be useful for the workout to come.
No matter what kind of sport or workout you favor, having a well-functioning cardiovascular system and supple joints and muscles are essential for peak performance and low risk of injury.
A 10 to 15 minute warm-up period, including static and dynamic stretching activities, should ideally be a low-intensity version of the routines that will be undertaken when the warm-up is complete.
Focus the non-stretching aspect of your warm-up more on the specific types of movement called for by the sport or activity you plan to engage in. If you plan to jog five miles, start with a brisk walk, followed by a few gentle laps of a hundred yards or less. If you plan to play tennis or golf, spend a few minutes on low-speed, low-impact swings.
As you progress through the warm-up, gradually increase the speed and range of movement. This helps prepare both the body and the mind.
By gradually accelerating your movment the cardio and lung systems are properly prepared, and the body slowly cranks up needed body chemicals systems without depleting them. This helps gear up the mind for a high performance routine or sports event, in a way that static or even dynamic stretches won't.
This article is excerpted from the Skinny Report "Fitness". Skinny Reports offers a wide variety of information products on topics that matter to you. All Fact, No Fillers. You can download your copy of "Fitness" by visiting http://www.SkinnyReports.com
This article is available for free reprint on your site or newsletter, provided it is copied in its entirety, and the byline remains intact.
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