Warming up or warming up is the most important thing to do right before doing sports. This activity is a movement to relax or stretch muscles so as not to experience muscle spasms. Warming up is always a prelude and not done later after exercise, so what are the benefits of warming up before exercise?
1. Mentally Prepare
Warming up is a good activity to prepare mentally before doing any exercise. This method can make the mind more focused and empty. For sports athletes, they need to warm up to be able to build concentration because then someone will be able to do their best when exercising.
2. Increase Blood Temperature
Warming up is very useful in making the blood temperature increase on its way through the muscles. Automatically the binding of oxygen to hemoglobin will weaken with increasing blood temperature so it is guaranteed that oxygen will be more readily available to support muscle performance when exercising. This means, the immune system can also increase.
3. Avoiding Muscle Injury
Many people ignore warming up because they feel they don’t need it, even though there are lots of muscle and joint injuries caused by no heating. Minor injuries may still be treatable, but if the injury becomes severe, it is certain that activities will be greatly disrupted which will affect our daily activities. More seriously, we need to get medical treatment because of the injury. Muscle injury itself can be in the form of muscle pain, muscle cramps, wrong tendons, sprains and so on.
4. Increase Muscle Elasticity
Warming up will basically allow the flexibility of the muscles to increase. No need to warm up excessively because small movements will provide great benefits if done frequently before exercising. This small movement, for example, is when we rotate our arms in a circle to make our shoulder muscles more elastic. Raising your legs when lying on your back can also provide comfort before you run.
Other muscle elasticity is also obtained from;
5. Improves Muscle Control
Some sports may have movements that are quite difficult, one obvious example is yoga. Muscle control is necessary in this case and warming up is a way to make muscles more flexible so that we can control them more easily, even for difficult movements.
6. Reduces Fatigue Risk
Not warming up before exercise can cause the body to become more easily and quickly tired consciously or not. When we warm up, our bodies become more ready with all the movements we will do, so more intense exercise or exercise for a long time will not be a problem. The body will not feel pain easily because it has already stretched the muscles before.
7. Make Blood Pressure Consistent
Warming up will not only make you physically and mentally more prepared, but will also help to stabilize your blood pressure. When our blood circulation increases, we will feel that we can run faster or do a few extra sets when weight training that we may not have been able to do before.
8. Aids Fluid Absorption
Warming up is an important activity before exercise because it will improve blood circulation. With our better blood circulation, the fluids needed by the body during exercise or sports will be absorbed more quickly and smoothly in the muscles.
9. Increase Body Temperature
Not only blood temperature will increase due to warming up, even body temperature will also be affected to become more elevated. This will automatically increase the elasticity of the muscles which will also reduce the risk of strain and injury to the muscles. Not infrequently if you don’t warm up enough, the muscles can spasm, especially in the legs, namely the thighs, calves and feet which even if more serious will be able to prevent us from standing and walking properly.
Other solutions to increase body temperature:
10. Reduces Muscle Tension
Even though you have often done sports, within a certain period of time when your body is not moved significantly, the muscles will tense up again. One of the benefits of warming up is to reduce muscle tension. Usually, tense muscles can trigger cramps more easily. Cramps can occur when the muscles feel shocked if they don’t get warmed up and instead directly perform exercises or sports with heavy movements. Give time for our muscles to adjust.
11. Prepares Muscles for a Pump
Warming up before exercise will make blood rich in oxygen and nutrients will flow to the muscles. That way, we will be better prepared to push the muscles to work harder. It’s enough just to do a little exercise right before doing strenuous exercise, this will really help so that the muscles don’t strain or get injured.
12. Hormonal Changes
Our bodies function to increase the production of various types of hormones and the body also has the responsibility to regulate the production of energy released. By warming up before exercising, this is the same as balancing hormones so as to create the availability of more fatty acids and carbohydrates for more energy production as well. This energy is what we definitely need during exercise.
13. Increase Range of Motion
If we used to have very little range of motion, then by warming up where the muscles and joints feel ready and hot, the range of motion in the joint area will automatically increase. Range of motion is a term often used for joint movement from full flexion to full extension. When an injury occurs to the soft tissue that surrounds the joint, the range of motion will automatically decrease, so warming up is very important to avoid injury that can lead to tissue damage or swelling.
14. Preparing the Heart System Work
Warming up is useful for making the heart rate increase and this will also directly make the heart and cardiovascular (blood vessels) work more ready before we do strenuous movements or sports. To restore the work of the heart system by lowering the heart rate, there is a process called cooling down or cooling that needs to be done at the end of the exercise.
15. Widen Blood Vessels
Blood vessels can also become wider due to warming up. What are the benefits of dilated blood vessels? This will reduce resistance to blood flow and will also reduce stress on the heart.
Other heart health solutions:
Tips for Warming Up before Exercise
In general, warming up should be done by focusing on large muscle groups, such as the hamstrings. Warming up will indeed make us sweat a little, but this will not make us excessively tired. Here is a little information about an example of warming up before doing certain exercises.
- Before doing brisk walking, it’s a good idea to warm up by walking slowly for at least 10 minutes.
- Before doing swimming, it’s a good idea to warm up by swimming slowly at the beginning which can then be continued to take the tempo that can be done.
- Before running, you should warm up by walking briskly for at least 10 minutes.
- Whatever sport you want to do, jogging in place for at least 5-10 minutes will be able to help pump your heart to beat faster. The heart rate increases, then we will be better prepared to do strenuous exercise.
- Whatever exercise you’re doing, try to do at least 25 jumping jacks. Activities like this will help the system in the body to heat up. By doing it with passion, it will push our enthusiasm even higher.
Thus the information related to the benefits of warming up before exercise here are also some tips. Being kind to our own bodies by giving the body time to adjust so that it can follow the demands of our practice is very important to do through warming up.