Warming up essentials

Warming up is a prerequisite for any sports activity. A warm-up is a series of preparatory movements and light exercises that activate and prepare the body for the main activity that follows.

Warming up is essential for maintaining the body’s health.

• Raises body temperature, helping its transition into a state of alertness and training.
• It prepares the cardiorespiratory system for the load that will occur.
• Furthermore, it contributes positively to the muscular system, sending blood to the muscles and making them more elastic, thus reducing the risk of injuries.
• It increases the transport of oxygen to the tissues.
• Additionally, it speeds up the propagation of nerve impulses and thus reduces muscle tension & fatigue.
• Strengthens the motivation to exercise

Another important aspect is the warm-up duration, which depends on the weather conditions, the type of training, and the exercise that will follow. A typical warm-up takes 7 to 12 minutes.

Forms of warm-up

General warm-up

It aims to prepare the whole body. Moreover, it increases body temperature through light aerobic exercise such as jogging.

Special warm-up

It aims to prepare a specific part of the body or the entire body for one particular activity. This occurs through specific exercises, similar to those that will follow, in a more accessible and gentle form.

Types of Warming Up

1. jogging for 10 minutes at a relaxed tempo,
2. bike for 8 minutes at a low pace,
3. 12-minute brisk walk,
4. rotational and ballistic movements of the trunk and limbs for 10 minutes,
5. jumping rope for 8 minutes (more advanced),
6. Sun Salutations,

Extra Tip!

It is equally crucial that the warm-up is followed by a stretching cycle. Stretching imparts elasticity, which is essential for injury prevention and proper body strengthening.

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