A proper warm-up not only helps the practitioner prevent injuries but also increases the effectiveness of the entire workout. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier.
The importance of warm-up
In fitness training, no matter what sport, the practitioner must warm up. However, due to not grasping the basic knowledge of how muscles work, many people often only warm-up superficially. According to Fitness and Nutrition expert Al Morgan, warming up before training plays an equally important role as the main exercise. If we compare training to crossing a river on a bridge, then the warm-up will be the bridge. If the bridge is strong, crossing the river will be easier. Warming up incorrectly or not at the right intensity will cause the body to get injured during exercise such as sprains and cramps.
How do you warm up properly?
Many people mistakenly think that warming up is just doing the main exercises but at a lower intensity. Warming up properly is divided into two types: general warm-up and separate warm-up. General warm-up is an exercise that uses muscles but does not have any special movements. One of the typical examples of general warm-up that many people often do is walking or cycling at low intensity on exercise machines or light jogging and knee-lifting exercises. The goal of a general warm-up is to push blood to the muscles and increase activity in the musculoskeletal system. The standard heart rate for a general warm-up is from 100-110 bpm. The general warm-up should last 8-10 minutes.
General warm-up on a total body trainer
A specific warm-up includes the same movements as the main exercise and is usually performed after the general warm-up. The benefits of a specific warm-up are: warming up the body, gradually increasing the heart rate, and preparing the nervous system to get used to movements that combine many body parts. Women often have to sit at work, the waist and thighs are two areas of the body that do not need much movement. If you skip the warm-up, you may experience muscle injuries in these two areas. Therefore, you need to pay attention to the specific exercises, in addition to the general warm-up.
Warm-up in group training
Group training programs are designed with a structure: warm-up, main exercises, and relaxation to minimize injuries to the musculoskeletal system.
“When attending group classes, stick close to your instructor or yogi,” says expert Al Morgan. The workouts are typically designed with three main parts: warm-up, core exercise, and cool-down.
