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Stretching Before Workout: The Importance of a Warm Up

Stretching Before Workout: The Importance of a Warm Up

 

Stretching Before Workout



Why Stretching Is Important 

stretching exercises before a workout lead to pumping blood and oxygen to the muscles and gradually stimulating the heart by raising the body temperature. 

A good stretching should last from 5 to 10 minutes, focusing on exercising large muscle groups, such as; The muscles of the knees, and it is recommended when starting to do simple stretching exercises by strolling, for example, and then gradually increasing the intensity and speed required to perform them, such as brisk walking.

Stretching Types

When preparing for any exercise, whether it is aerobic exercises, strength exercises, or a team sport, the stretching routine must take a few minutes to help the muscles exercises, and this can help achieve physical fitness; the following is an explanation of the Stretching Types:

 

Cardio exercises: All stretching exercises should begin with cardio exercises to pump blood to the muscles and prepare them for training by doing light aerobic activities such as jogging, walking in place, and cycling for 3 to 5 minutes with speed remaining slow.

Dynamic stretching: this is a type of stretching exercise and depends on the movement of all muscles mainly for a period of 2 to 5 minutes with gradually increasing it in each round, which makes the body move with higher intensity, and it can help to build the strength necessary to perform the exercise. The exercise is repeated 6 to 8 times for each movement. Leg swings and knee raises are examples of dynamic stretching.

Static stretching: (in English: Static Stretching), which is a 30-second exercise while the body remains stationary, in contrast to dynamic stretching, depends on movement to help lengthen and relax muscles and connective tissues and reduce their exposure to injury, and static stretching can help increase the range of motion, Flexibility, examples of which are; Triple stretch, hip stretch, and hamstring stretch.

Warm-up Exercises

To prepare the muscles for most exercises, it is possible to do some stretching by starting with easy activities similar to the exercise before moving to a more difficult phase of the movement; the following are examples of them: 

Squats: It is a versatile exercise that targets many muscles in the lower body, including the quadriceps, hamstrings, and buttocks, and the number of repetitions in this exercise is 12 to 15 repetitions 1 to 3 times.

The plank exercise is an excellent warm-up method to improve core and back strength, balance, and posture. This exercise lasts from 30 seconds to a minute.

Side lunges: This exercise is for the lower body, and it can help strengthen the legs, buttocks, and hip muscles; the number of repetitions in this exercise is from 8 to 15, from 1 to 3 times.

Push-ups: Push-ups depend on the upper side of the body, the torso, and the buttocks, and to reduce the intensity of the exercise, the exercise can be performed on the knees, and the number of repetitions in this exercise is from 8 to 12 repetitions from 1 to 3 times.

Triceps warm-up: It is one of the muscles of the upper extremities and helps to relax and protect the triceps muscle, and the number of repetitions in this exercise is from 1 to 3 times.

Jogging: Where this exercise helps pump blood and improve blood circulation throughout the body, it is possible to walk the place back and forth for 30 seconds to a minute.

 

Stretching Benefits For The Body

Stretching exercises prepare the heart, lungs, and muscles for more intense physical activity and facilitate exercise performance. The following are a set of benefits that can be obtained by practicing warm-up exercises:

 

Raising the blood temperature: As the blood temperature increases as it moves through the muscles, and as the blood temperature rises, the binding of oxygen to hemoglobin weakens, so oxygen becomes more present in the muscles, which may improve endurance.

Vascular expansion: This increases blood flow and reduces pressure on the heart.

Hormonal changes: The body increases the production of various hormones, including; Cortisol and epinephrine are responsible for regulating energy production during the warm-up period, and the balance of hormones causes more carbohydrates and fatty acids to be available for energy production.

Increased muscle temperature: Warm muscles contract more forcefully and relax more quickly, which reduces the risk of muscle overextension and the risk of injury.

Increased range of motion: This allows large joints such as the shoulders and knees to reach their maximum range of motion.

Improve muscle performance: The study indicates that doing warm-up exercises before exercise improves muscle performance in training and reduces the risk of muscle injury.


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Video About The Benefits Of Stretching Before Workout


Sources:

"Aerobic exercise: How to warm up and cool down", mayoclinic, 9/7/2019, Retrieved 13/1/2021. Edited.

Adam Felman (27/6/2019), "What to know about exercise and how to start", medicalnewstoday, Retrieved 25/2/2021. Edited.

Jami Kastner (26/6/2019), "How Long Should a Warm-Up Last?", livestrong, Retrieved 25/2/2021. Edited.

Emily Cronkleton (12/7/2019), "6 Warmup Exercises to Help Boost YourWorkout", healthline., Retrieved 25/2/2021. Edited.

Elizabeth Quinn (13/3/2020), "Should You Warm Up Before Exercise?", verywellfit, Retrieved 25/2/2021. Edited.

Andrea J Fradkin, Tsharni R Zazryn, and James M Smoliga (2010), "Effects of warming-up on physical performance: a systematic review withmeta-analysis", The Journal of Strength & Conditioning Research, Issue 1, Folder 24, Page 140-148. Edited.

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