Fitness rules: benefits and exercise warm up before exercise
- Why stretch your body before running?
- Rules quality workout and its types
- Exercise to warm up the body before a jog
- What not to do before running fitness?
- Stretching after Jogging
Unfortunately, most runners do not warm-up before Jogging fitness. They believe that before a light jog to warm up the body do not have. However, it is not. Ignoring the warm-up is a direct way to injury and decrease your performance. And it does not matter how long and how intensive is the training. What exercises should include warm-up, and how to do them? Will investigate this more.
Why stretch your body before running?
Those runners who ignore the warm-up, I think that the muscles will be warmed up during training. Subsequently, however, it turns out that there are problems with the joints, bone and muscle skeleton. Especially telanophy warming up before Jogging, because muscle per night to fall asleep and lose their elasticity.
Those running in the evenings, and also often refuse to warm up in the mistaken belief that during the day was quite active. In fact, the intensity of the muscles, joints and ligaments in the process of Jogging and fitness when performing everyday movements different. In the first case it is several times higher. This implies the importance of warm-up exercises. Their meaning is as follows:
- preventing accidental drops in the process of training;
- preparation of the heart, lungs and nervous system for the upcoming stress;
- leveling the risk of cramps in the muscles, increase their temperature, improved flexibility and elasticity;
- to improve blood flow to muscle tissue;
- installation of proper breathing;
- accelerating the metabolism and improving the efficiency of the weight loss;
- stimulation of allocation of natural lubrication to improve joint mobility.
Rules quality workout and its types
Warm-up is ballistic, dynamic and static. The first is conducted in a chaotic manner, warms up the muscles, but the yield is inferior to dynamic. This workout involves performing a series of exercises in movement and force. It requires time-consuming, but very effective in terms of training load. Static warm-up before the run is the stretching of the muscles and fixation of the body in a certain position for a few seconds. As a rule, people who practice running, fitness, conduct first dynamic, then static stretching.
Warming up the body before a jog, it is important to consider the following points:
Exercise to warm up the body before a jog
To start the warm-up before Jogging fitness should be with the cervical spine, gradually moving to the feet. Recommended warming movement:
At the end of the workout, it is recommended to do a few jumping jacks and run in place. It should also be run at a slow pace a short distance, step back and run a few yards at high speed. It is recommended to run with high knees, and then with zahlest heels ago.
What not to do before running fitness?
Not recommended, warming up before Jogging / fitness:
Stretching after Jogging
Running fitness as well as other sports, requires a stretch after a workout. It will help to make muscles and joints more elastic, prevent the appearance of pain. What exercises are recommended:
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