I have an experiment for you; take two rubber bands and put one in the freezer for thirty minutes and put the other under a warm blow drier for three minutes. Now take both rubber bands and stretch them until they break, which one showed the most elasticity before breaking? The one that was “warmed up” by the blow drier for three minutes of course! Muscles are like rubber bands, try a strenuous activity without warming them up and you could pull or even tear them.
Not sure what a proper warm up is or how to do it? Keep reading. Warming up is simply performing lighter impact activities before engaging in a full on workout or athletic event.
By warming up for three to seven minutes, you can reduce your risk of injury, as well as monitor the aches, pains, and soreness that can come along with a strenuous workout program.
Physiologically it is a good idea to warm up because it jump starts the process of delivering oxygenated blood to the muscles, getting them ready for your workout; it is best to increase the circulation of blood throughout the body by gradually increasing your heart rate.
This means DO NOT go and flat out sprint for a warm up, it would be a good idea to walk, then jog, THEN do your sprints.
When muscles are cold they are more prone to injury for the simple fact that they do not absorb shock/impact or handle stress well. By properly warming up you prepare your muscle for the increased demand of physical activity.
Warming up not only prepares you physically but mentally as well, it also provides you with a way to gauge previous injuries to see if you are ready for next phase of your recovery and prevents further injury. Other benefits of warming up are:
- an increase of blood in the muscles, which makes them more flexible
- prepares the muscle for stretching
- prepares the circulatory and respiratory systems for increased activity
- opens the nerve and muscle connections
- improves coordination and reaction
A few things you can do to warm up are jogging, walking, or the use of a elliptical machine followed by a five to ten minute stretching period.
About DeLano Daniels
After many years in health and fitness and enduring some of life’s hardest trails, DeLano Daniels launched his own fitness company Pin Fit in 2012 to help motivate, inspire, and guide individuals who are wanting to change their lives. Not only is DeLano a certified personal trainer and nutritionist, but also a sponsored athlete, natural bodybuilder, writer, and college graduate. When DeLano isn’t training for shows, he can be found training individuals for special occasions, personal goals, fitness competitions, and most importantly better overall health and wellness. For questions regarding fitness, nutrition, or training, contact DeLano at email@example.com or 832-775-3590.
*Disclaimer: Empower Magazine does not make any specific health claims or product endorsements. The health claims or product endorsements in this article are the strict responsibility of the featured fitness columnist.
Getting PinFit – Importance of Warming Up Before Exercise