Someone often skips warm-up session before the sport. Probably not knowing that warming is very useful, or even assuming it does not feel the need to warm up. In fact, warm-up sessions are an important stage in exercise, so that the heart, lungs, muscles, joints and brain are ready for real physical activity.
Heating sessions are generally a combination of light cardio exercises, stretching, and strength training. Cardio exercise aims to improve blood flow, body temperature, and heart rate. While stretching will prepare the muscles of the body to perform movements during real physical activity.
When the muscles begin to relax and warm after doing both exercises, then it can be exercises muscle strengthening. Exercise can be either jumping or sprinting, which aims to increase the intensity of activity slowly and prevent injury.
Why is warming important?
Properly structured heating improves blood flow, muscle temperature, and body temperature and core, resulting in faster muscle contraction and muscle relaxation. Not only that, the oxygen flow becomes better, the result of metabolism rate and body calorie burning increases. All of these processes have a positive effect on a person's performance in exercising.
In addition, the chance of injury due to exercise can also be reduced, because heating makes the muscles and joints become more flexible. The heating will relax the bonds of connective tissue on the muscles and joints, so that it is better prepared for sudden movements and able to 'survive' in the exercise with heavy intensity.
The right heating lock
Each warm-up session lasts 10-30 minutes, and should accommodate all three types of exercises: cardio, stretching and muscle strengthening.
Start warming up slowly, with light movements such as walking, jogging or cycling. This exercise will increase the temperature of the muscles and core of the body so you sweat. The muscles become more elastic and ready to stretch.
After 5-10 minutes, stretch the muscles. Focus the movement on the muscles that are widely used for real sports. Then, increase the intensity gradually.
You can choose to perform static stretching, ie by maintaining a certain position for 10-30 seconds. Or, you can also do dynamic stretching, by moving the muscles and body joints according to the range of motion (range of motion) optimal.
Keep in mind that to prevent injury, it takes a smooth shift from the movements during heating to the specific movement of the sport to be performed. For example, a basketball player may warm up in the form of passing or firing the ball into the net, or, an athlete weightlifter can lift a light load first, before lifting a heavier load.
From now on, never miss a warm-up session before exercising. This stage is very important so that you do not experience sore or excessive pain, to injury to muscles and joints due to exercise without heating.
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