Why warming up is SO crucial
A good warm-up before a workout helps with many things to get your body functioning optimally for exercise.
- It dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. Heightened blood flow to muscles means an increase in oxygen delivery to tissues and the removal of carbon dioxide, a harmful toxin for muscle performance.
- It also raises your muscles’ temperature for optimal flexibility and efficiency. The rise in muscle temperature leads the dissociation of oxygen from hemoglobin, quickens metabolic chemical reactions which result in more efficient cellular processes.
- By slowly raising your heart rate, the warm-up also helps minimize stress on your heart.
- This initial part of your exercise session helps to improve neural function and coordination, protect major joints as it takes time to
increase the supply of lubricating synovial fluid and to thicken the articular cartilages – the body’s shock absorbers.
- Stretching allows for greater range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. Maintaining good flexibility has shown protective benefits by helping prevent musculoskeletal sport-related injuries. These changes allow muscles to move quickly and efficiently and help connect the brain with relevant motor patterns for the upcoming activity, all while minimizing injury.
A warm-up should take about 10-15 mins to complete, the first 5- 10 minutes should be dedicated to light jogging, jump roping etc to get
your heart rate up, followed by 5 minutes of dynamic stretching making sure all the muscles you will be using are properly warmed up.