No matter what kind of fitness the athlete does, he starts with a warm-up. At this stage, blood circulation is accelerated, the muscles are enriched with oxygen, the body is preparing for the main load. Properly organized warm-up not only helps prevent injuries, but also increases the effectiveness of the training. There are several types of warming complexes. Consider which one to choose and get the most out of it.
Why training begins with a warm-up
Before strength or cardio training, it is necessary to warm up muscles, to develop well joints and ligaments. The most effective in this regard are aerobic exercise: walking, running, jumping.
Warm-up is required to perform at the beginning of a fitness workout for the following reasons:
it prevents injuries;
makes basic training more productive;
increased adrenaline formation increases the intensity of the main part of the workout;
warming up causes increased heart rate and speeds up blood flow, thanks to which muscles are saturated with oxygen and nutrients;
warm-up complex starts the process of active metabolism.
Accelerated metabolism helps burn fat and strengthen muscles. Therefore, warm-up is important in strength fitness for the growth of muscle mass, and in cardiovascular exercises – for getting rid of extra pounds.
Types of workouts
Among all the variations of preparation for the main block of exercises, the following types of warm-up are distinguished.
The main – before strength training.
She prepares the muscles, joints and nervous system for active exercises. During the warm-up part, the respiratory, nervous and cardiovascular systems begin to function more actively. Improved thermoregulation.
It consists of exercises that are aimed at warming up muscle groups that are loaded in the main part of the lesson. Often in the warm-up include the main part of the task, but with a low working weight.
Performed during this warm-up block elements contribute to the development of joints and ligaments. The warm-up is carried out at a slow pace with the mandatory control of breathing.
This type of warm-up is used by masters of martial arts. It is necessary to tune in to the fight, prepare for it morally.
At the end of a fitness workout, you need to slow down, stabilize breathing, bring the body to rest. This is helped by a hitch: it consists of light relaxing movements, allowing you to recuperate and calm down after intensive training.
How to prepare the body for training
In order for the warm-up to bring maximum benefit, it is necessary to choose the exercises correctly and strictly follow the technique of their implementation.
To make the beginning of training the most effective possible, following a few basic rules.
Warm up should be directed to work out the whole body.
At first, all movements should be performed slowly, gradually increasing their pace and amplitude.
It is necessary to begin the warm-up with simple exercises, such as waving arms and legs, joint movements, etc.
Warming up duration – 10-15 minutes. Upon its completion, you need to take a short break for a couple of minutes.
To warm up you should choose simple exercises. Their composition depends entirely on the nature of the upcoming load. Before strength training, you can perform tasks of the main part, but without weight. Stretching before aerobic workout will help to run at an average pace or jumping rope.
The pace of warm-up should be chosen based on the intensity of the upcoming workout.
Warm up before strength training.
A feature of strength training is that the muscles get intense load. To prepare for them, it is necessary to warm up according to a certain pattern.
Strength training should begin with 5-7 minutes of cardio. This part of the workout will start the metabolism, speed up the heartbeat, prepare the ligaments and joints for further stages. In the cardio hall you can get on a treadmill, stepper or ellipsoid.
At home or on the street it is enough to run around or walk around, jump with a skipping rope. Before training the press, you can twist a sports hoop.
The next stage of the workout is a small stretch. It is necessary to relieve tension from the muscles that were involved at the beginning of the workout. For half a minute you should pull:
front surface of the thigh – holding the foot of the bent leg at the buttock;
back area – doing bends or “cat” exercise;
calf area – performing bending towards the back of the chair with heels resting on the floor.
The preparatory stage ends with a special warm-up. During this exercise, one approach of each exercise is performed from the main part of the workout. To prepare the muscles, it is enough to work with a minimum weight. Sometimes athletes warm up and do without burdening. You should start with a small range of motion, and then gradually bring it to the maximum.
Warm-up before aerobic fitness workouts
Aerobic exercise is not less energy intensive and traumatic than power. Therefore, warm-up before cardio should be given special attention.
Often, warm-ups before cardio training are used for lunges, squats, footsteps on a step platform, tilts, pushups. They warm the muscles well. But if they are performed in too intensive mode, the athlete can get tired very quickly.
For beginners, a warm-up run-in scheme with two-minute stages:
slow walking with deep breaths and exhalations;
easy jogging based on the entire foot;
run from heel to toe, with the connection of hands;
With cardiovascular exercise it is important to monitor the pulse. Proceed to the main part of fitness for weight loss should be at a heart rate in the region of 55-60% of the maximum pulse value. It is in this range that excess fat begins to burn.
Long-distance running can start with the following warm-up:
slow run – 3-4 minutes;
classic squats – 20-30 repetitions;
retention of a deep squat – 10-20 seconds;
attacks from the spot – 20-30 times with each leg;
walking lashes – 20-30 times on each side;
circular movements in the knee and hip joints – 20-30 times;
deep stretch of the thighs and calf muscles.
Take the testYour fitness motivation Do not know how to motivate yourself to do fitness? Take this test and find out what you need to love it.
Used photos Shutterstock