Make warming up a standard part of your fitness routine. Doing so will reduce the likelihood of injury, improve performance and make exercise more fun.
Giving your body time to adjust to an increased workload will make you a better athlete. Limit one per person. First time guests only. Must be local resident. No other discounts can be used with this offer.
Must be 18 years old or 12 years old with a parent. Personal Training and Kids Club services available for an additional fee. Valid photo I. You might be asking questions like should you include a warmup when you're only going to be doing low-impact exercises at home or exclusively when you're going to be heading to the gym?
Is warming up necessary, and what does it do for the body? The good news is that you're not alone when asking these questions, which is why we've put together a helpful guide to help highlight some of the key benefits you can gain when you incorporate a warmup into your exercise routine, the reasons why warmups are important, and some quick warmup exercises you can implement easily.
Warming up essentially tells your body to prepare for exercise with light intensity or low impact movements. A "warmup" may help reduce the risk of injury and soreness by pushing your cardiovascular system to get your blood pumping and your body temperature higher. In a Norwegian study , researchers studied the injury rate in a thousand female soccer athletes who warmed up before workouts compared to several hundred female soccer players who did not.
They found that those who warmed up sustained fewer injuries, fewer overuse injuries, and any injuries that were endured as well — were less severe compared to the individuals who did not warm up. The participants who did warmup engaged in "active" stretching, not static stretching.
What does this mean? Active stretching is doing jumping jacks or lunges to engage the muscles before a workout; whereas static stretching would be simply stretching your muscles by touching your toes or stretching your calf.
Warming up and activating the muscles in your body in preparation for a workout dramatically decreased the injury rate in these athletes. Warming up before you begin any physical activity is important to make sure that you're actively taking steps to reduce your likelihood of an injury and prepping your body for the upcoming stress it's about to engage in.
In addition, adding a warmup to your routine can help your body ease into the upcoming workout with critical internal systems like your cardiovascular system and muscle groups that will be heavily utilized in compound movements.
When you add a light warmup into your exercise routine, the risk for injury goes down due to the fact that you're prepping your body for some of the kinds of movements it should expect to engage in for however long your upcoming workout is going to be. An appropriate warm-up prepares the cardiovascular system for the upcoming more strenuous physical activity.
Meryl says 13 February So how does one warm-up before a swim then? Chanel Finnigan says 5 April Following on from these tips it would be great to have some ideas for an ideal warm-up, whether in the water, stretches beforehand or a combination of both.
Why Warming Up and Cooling Down Is So Important A warm-up and a cool-down both involve doing exercises at a lower intensity and slower pace, which improves your athletic performance, prevents injuries, and helps with recovery from exercise. Benefits of Warming Up Improved Performance Warming up improves your athletic performance in the following ways: Improved Blood Flow — Warming up for 10 minutes with an easygoing activity improves blood flowing to your skeletal muscles, and opens up blood capillaries.
Your blood carries the oxygen needed for your muscles to function, so increasing your blood flow is one of the best things you can do to set your muscles up for a workout. Improved Oxygen Efficiency — When you do a warm-up exercise, oxygen is released from your blood more readily, and at higher temperatures. The end result? Your muscles will perform faster and more efficiently. Injury Prevention Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout.
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