What to do before exercising: A scientific guide to warming up
Warming up is a crucial step before starting any exercise. Not only can it help you prevent sports injuries, but it can also improve sports performance. This article will provide you with a scientific warm-up guide based on the hot topics and hot content on the Internet in the past 10 days.
1. Why is warm-up important?
The main purpose of warm-up is to gradually transition the body from a resting state to a moving state. By warming up, you can:
1. Increase muscle temperature and elasticity and reduce the risk of strain.
2. Increase the range of joint movement and avoid sprains.
3. Improve cardiopulmonary function and allow the body to adapt to exercise intensity faster.
4. Activate the nervous system and improve reaction speed and coordination.
2. Recommendations for popular warm-up exercises on the Internet
Based on the hot topics and hot content in the past 10 days, the following are the warm-up exercises recommended by the entire network:
| Warm up exercise | Applicable scenarios | duration |
|---|---|---|
| dynamic stretching | Running, ball games | 5-10 minutes |
| jog or walk briskly | Before aerobic exercise | 5-8 minutes |
| skipping rope | high intensity interval training | 3-5 minutes |
| joint movement | Before strength training | 3-5 minutes |
| Basic yoga movements | flexibility training | 5-7 minutes |
3. Warm-up suggestions for different types of exercise
1.Warm up before running
Warm-up before running should focus on dynamic stretching, such as high leg raises, back kicks, side lunges, etc. These moves can help activate the muscles in your thighs and buttocks to avoid strains while running.
2.Warm up before strength training
Warming up before strength training should focus on joint mobility and light exercises. For example, you can first do a few sets of target muscle training with small weights to allow your body to gradually adapt.
3.Warm up before ball games
Ball games require quick reactions and explosive power, so warm-up should include short sprints, changes of direction and other movements to activate the nervous system.
4. Common warm-up misunderstandings
1.Static stretching is not suitable for warming up
Static stretches (such as leg presses) are better suited for post-exercise cool-down rather than warm-up. Dynamic stretching is the best way to warm up.
2.Warm-up time is too long or too short
Warm-up time should be adjusted according to exercise intensity and personal physique. Generally, 5-15 minutes is recommended. If the time is too short, the effect may not be achieved, and if the time is too long, the energy may be consumed.
3.Skip area-specific warm-ups
If you are going to perform a specific exercise, you should focus on warming up the relevant areas. For example, before playing badminton, you should focus on moving your wrists and shoulders.
5. Detailed explanation of the most popular warm-up moves on the Internet
| Action name | Action essentials | Applicable people |
|---|---|---|
| Raise your legs high | Quickly and alternately raise your legs to waist height, keeping your upper body upright | running, football player |
| back kick | Kick your heels as far as possible toward your buttocks to maintain body balance | Sprinter, basketball player |
| side lunge | Step to one side, bending your knee, keeping your other leg straight | Badminton and tennis enthusiasts |
| shoulder wrap | Straighten your arms and do a forward and backward circling motion | swimmer, weightlifter |
6. Summary
Scientific warm-up is the first step to successful exercise. Based on the hot topics and hot content on the Internet in the past 10 days, we recommend a warm-up method based on dynamic stretching, and adjust the warm-up content based on specific exercise types. Remember, the goal of a warm-up is to prepare your body, not to deplete it. Choose a warm-up action that suits you and insist on warming up before each exercise, and you will get a better exercise experience and effect.
Finally, I would like to remind everyone to pay attention to exercise safety and adjust the warm-up intensity according to your own situation. If you have any health problems, it is recommended to warm up and exercise under the guidance of a professional trainer or doctor.
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