Every day before we start the exercise regime, the instructor asks us to warm up first and then perform the exercise. There are many who would agree that they often think that warming up before an exercise is a waste of time and can be avoided. However the truth is absolutely far from this. Just like your car cannot go from neutral to top gear all at once, it is exactly the same with our body.
Studies suggest that just like any other machine our body is also exposed to the risk of normal wear and tear. Every time we exercise, our body is exerted. Warming up prepares the body against any rigorous work out session and also safeguards it against all kinds of possible injuries. It is important to take proper care of our body to safe guard it against any kind of injury.
It has been seen that many individuals skip the warm up before the exercise routine, to save time. It is important to understand that spending a few minutes performing warm up exercises leads to a greater performance gains.
Whether you run, swim or hit the gym the importance of warming up cannot be ignored. There are various reasons why warm up before an exercise regime is important
- Warm up increases the overall body and muscle temperature which increases blood flow to the active muscles.
- It increases the heart rate and gets the blood pumping through the veins and loosens the muscles and tendons to prevent injury.
- Warm up increases the blood flow to the heart. This reduces the risk for exercise induced cardiac problem.
- When you exercise you demand more blood and oxygen. Warming up helps the heart and blood vessels adjust to the exercise regime.
- Warm up increases the production of various hormones and enzymes responsible for regulating energy production. During warm up this balance of hormones makes more carbohydrates and fatty acids available for energy production.
- It improves co ordination between the muscle and nervous system to improve exercise performance.
- It helps to promote sweating and reduces the amount of heat stored in the body. This helps to prevent temperatures from rising to dangerously high levels during strenuous exercise.
- Warm up provides a psychological benefit and mentally prepares the individual for the workout session.
Well Known Physiotherapist, Dr Kavita Tiwari says, “Warm up exercises has equal importance as your workouts as they prepare your body for the strenuous activity. Warm up exercises increases the blood supply to the muscles and joints and makes them flexible before intense workout and helps to avoid sudden jerk or strain, thus preventing any soft tissue injury like muscle or ligament tear.”
Warming up needs to be brief and should not utilize all the time allotted for exercise in your day. Warm up exercises can be made interesting by mixing up a number of great moves to make your warm up as enjoyable as the rest of your workout routine.
Team Medimanage suggests a few ways to warm up and get ready to exercise.
- It is suggested that you should always start your warm up with 5- 10 minutes of brisk walking or jogging at the same place and taking deep breaths to get your lungs and respiratory system ready for the exercise session. It is important to remember that your warm up session should never start with stretching, as stretching a cold muscle usually leads to an injury.
- Stand with your feet about a foot apart and your hands on your hips. Tilt your head to the right and gently roll your head to the left trying to keep your chin down near your chest then roll back.
- Relax your arms and swing them by the sides in the clockwise direction and then in the anticlockwise direction.
- You can then swing your left leg in a circular motion for at least 5 times and then perform the leg swing with your right leg for at least 5 times.
- Stand with your feet about a foot apart and your arms at your side. Clasp your hands behind the back and slowly bend forward from the waist so that you are facing the floor. As you bend forward bring your arms overhead with your hands still clasped. Hold this position for 10 seconds and slowly come back to the starting position. After your body has been warmed up, you are ready to perform your exercise routine.
Exercise is good for your health. Everyone is encouraged to perform the warm up exercises not only to maximize the workout, but also to stay safe and healthy. The warm up exercises will get your body ready for exercise and will also get you in the mindset for a great workout.
Warm up and keep your body moving!!!
