Maintaining your health and fitness by working out in the gym is a really good idea. But do you starting your work out the right way? Yes! In this article we will talk about starting the workout the right way. Certainly, warm-up and stretching are the right way to start your work out in the gym. To be clear, warm-up and stretching are to different things. Therefore You should do both.
Warm-ups, in general, are performed to elevate your body temperature by 1 or
2 degrees than normal. Warming up increases the heart rate and the blood flow throughout the body, therefore it also increases the oxygen level in the body.
However, stretching creates a safe environment for the body to perform physical activity. Stretching increases blood circulation through the soft tissue. More importantly, stretching increases the range of motion of the joints.
Therefore warm-up and stretching are both must-do tasks before the workout.
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Benefits of Warm-Up
- Increased Muscle Temperature
Your muscles will contract with more force when they are properly warmed up. They also relax faster after contraction. Warmed up muscles also increase the body’s strength and speed. Your muscles will not overextend once you have properly warmed up. Therefore keeps you away from injury scar.
- Increased Body Temperature
A proper warm-up will increase your body temperature and thus will make your muscles more elastic. Also, increased body temperature lowers the risks of muscle pull or strain.
- Body Will Cool Down Faster
With warming up, cooling up for the body is also important. Warming up also triggers processes like sweating and increased breathing rate in the body, eventually, this process also helps in cooling down muscles and joints when they are too hot.
Warming up reduces the effect of initial heat i your muscles and joints.
- Mental Focus Increases
Warming up increases your focus, it puts your mind in the preparation state. It makes you more focused on the activity you are about to perform next. This increased focus makes you feel positive and relaxed.
Benefits of Stretching Workout
- Reduced Tension in Muscles
Normally, when we start work out muscles are very tensed. By stretching, muscles will work through their full range of motion and they will be ready for the movements required during exercise.
- Increased Range of Motion
How can we skip this one of the important benefits? Stretching places an adequate amount of stress in the joints, it results in warming up joints without a high level of stress being involved. Certainly this process prepares the joints to bear stresses during exercise.
- Improves Blood Circulation
Stretching tenses the muscles and this in-term increases the blood circulation in blood vessels through that particular muscle. As the blood flow is already increased in the muscles, it reduces the pressure on the heart during exercise.
Increased blood circulation also makes the way to receive good amount of nutrients.
- Better Muscle Coordination
Stretching groups your body’s muscles, they work in co-ordination when stretched properly. Muscles working together is great for exercise because it makes your body more efficient.
When muscles either contract or extend uniformly, there are very fewer chances of injury.
Tips for Warm Up and Stretching Workout
Warm-Up and Stretching routine before exercise will be sure beneficial for your fitness, but you must do it in the proper way.
Focus on light cardiovascular activity for warm-up. You can start simple activities like jogging, jumping, and cycling. Furthermore, if you have access to machines like a treadmill, you can prefer running them.
Don’t over warm-up! Keep in mind, the reason behind the warm-up is to increase your body temperature by one or two degrees only. Therefore work accordingly and save energy for stretching and workout also.
Also, try not to take rest after warm-up, this will only kill the purpose of warming up Workout. Ideally you should take 5 to 10 minutes to warm-up.
Make sure change your warm up routine as your exercise. Don’t perform the same warm-up everyday, as you target different body part each day during exercise.
Meanwhile, stretching should also be done with proper form and guidelines. You may not be able to do the exact form of any stretch in the first attempt, but be patient and take your time. Follow the instructor carefully.
Above all, during stretching you should feel the stretch, not the pain. If it’s painful, get back, tell the instructor and get the proper guidance.
You must avoid bouncing or jerking during stretching. These actions are prone to injury. Also, after completing stretching, back down slowly. Another important point while stretching is breathing. Make sure you are breathing in the right way. Focus on the deep breaths that will relax your entire body.
Don’t try to run away from stretching and warming up. Spend 15 to 25 minutes for them before you actually start your exercise or weight training. If you don’t know anything about stretches you can ask your trainer.