The more intense your sport is, more important a proper warm up becomes. Playing a sport without increasing your body temperature increases the chance of muscle stiffness, tear, early fatigue and/or risk of injury. We don’t want that to happen.
A proper warm-up prepares your muscles and joints for the intense workout you will do, that is playing the sport.
In this article we will discuss how to prepare your body before you get into the field to play!
An important note before we proceed: Warm up routines vary due to a lot of factors and there is no such thing as a ‘perfect warm-up’. Each exercise/sport requires a different and unique warm up. An individual can benefit from a warm up if it is optimal. And to find out what is optimal for you, you need to start slow, be smart, experiment and see for yourself what suits you best. Always remember, warm-up is the first step, not the actual routine. Do not tire yourself with it. Save your energy for the real workout.
Definition of Warm-up: the process of preparing for a physical exercise by practicing exercises gently beforehand.
There are basically two types of warm ups: related and non-related.
By doing related exercises you can increase blood flow to the muscles that are used in the actual workout. For example, if you are planning to do a bench-press, you can warm-up by bench-pressing a rod without adding any weights. That way, the muscles that are worked while doing bench press will get activated and will be prepared for heavy weight presses.
These are general stretches that are common. Common, and effective too. Dynamic stretching involves movement of arms and legs. Stretching this way will gradually increase your body temperature and increase blood flow in your whole body.
Note of caution:
Do not stretch a cold muscle as it may lead to injuries and early fatigue. Gradually increase your body temperature, make sure your heart is beating faster than normal, then proceed to stretch.
Understanding the difference, and how you can benefit from each type of warm up routine will help you design yourself a warm-up routine that is optimal and increase your performance during the workout.
Keywords: sport, Warm-up
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