One of the most underestimated methods of injury prevention is the simple process of warming up prior to physical activity. Warming up allows your body and muscles to prepare for the upcoming physical activity, helping to reduce the risk of a possible injury. Additionally, it helps your body to achieve the best possible results from the workout. Warming up also prepares your heart for the increased level of activity, which can reduce the level of stress that is placed on it.
Generally, you should start your warm up about 15 minutes prior to your exercise program. A successful warm up should begin with a short session of loosening exercises such as:
- Forward, backward, and side bending
- Twisting
- Running in place
- Leg rotating
Next, you should perform a light physical activity session lasting about 5 minutes. Possible activities include:
- Walking
- Jogging
- Running on the spot
- Aerobics
- Light swimming
Lastly, do some basic stretches, focusing primarily on the parts of the body you will be using during your exercise. This prepares your muscles and tendons for the activity and assists in preventing them from becoming overstretched or strained.
One of the consequences of neglecting to warm up is that you force your muscles to perform without an adequate supply of oxygen. This allows lactic acid to accumulate, causing muscles to become prematurely fatigued. Cold muscles are also more prone than warm muscles to be injured or torn during a workout.
In addition to beginning your workout in an effective manner, it is also important to finish it properly. Cooling down is an effective way to maximize and complete your workout. Muscles are most receptive during this time. Through stretching exercises, your activity level can be gradually decreased, which assists in preventing future aches and stiffness.
