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Never Forget to
Warm up First.
Many times when we do physical activity we forget to warm up and
we also forget just how important it is that we do so. Strenuous
activity could cause injury if our muscles and tendons are not
properly stretched and ready to go. Also, warming up will improve
your respiratory rate, blood flow, and oxygen levels. Doing these
warming up exercises will make your routine go more smoothly and
with less problems. Your body will already be ready and willing to
start the exercising. You will have better results during your
work out.
A person can warm up properly by doing anything that can get the
heart rate to beat faster. Jogging in place, speed walking, or any
other cardiovascular activity such as bicycling and or using a
rowing machine will work. Start slowly and increase at a pace that
is comfortable for you as you feel your heart rate increase also
along with your body temperature. This pace will probably be at
your current fitness level and watch how your body feels so that
you do not over do it. Warming up should not leave you feeling
exhausted, that is for your regular workout routine. Instead you
should feel energized and ready for more.
Also, the warming up you do can be similar to the activity you are
preparing for. So, preparing your body for sports or other heavy
or strenuous activity will make the activity easier and not as
difficult. Try to stretch the major muscles for eight seconds and
to keep moving so the blood does not pool in one area. This keeps
the blood flowing equally throughout the body also. While
stretching, do not bounce since this could lead to muscle tears
and/or pulls.
Conversely, weight lifters will want to add 50% of the weight to
the machine and perform the repetitions they plan to do. Then,
increase the weight to 80% and decrease to only two to three
repetitions. Rest for approximately 30 seconds and repeat both
steps. After all this begin your regular workout routine, this
will have your body warmed up and make the rest of the work out
less daunting and troublesome.
Finally, never forget to cool down also, which is not just
relaxing put slowly lessening your routine. This is done in the
same way as the warming up routine. Blood gathers in the muscles
and can block oxygen that the body needs. In serious cases this
could actually lead to a heart attack. So cooling down is just as
important as warming up. Staying in good health and fitness is
important for everyone and doing the proper warm ups are essential
to having a successful work out with the maximum benefits.
Source:
http://www.fitnesspad.com |
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