2011/09/29

Daily tip #25| Warming up

Warming up before exercising is essential, no matter the complexity of the exercise. Everybody knows you need to warm up, but not everyone does it long enough to actually properly warm up, so let me teach you how to.



Then again, lets see what warming up is defined by. Warming up basically raising your body temperature. Why would you want to do that? Increasing your body temperature allows your muscles to flex and stretch more, obviously, since cold muscles don't like to move freely. Your tendons, ligaments and cartilage also increase in flexibility, leading to a lesser risk of injuries, strains and tears.


The warm up movements also help activate the fluids in your joints, reducing their friction and wear. Which is obviously great as you get older! After warming up your heart can properly adjust to the tempo and regulate blood easier. Sudden exercise can lead to many injuries and a heart attack.


A good enough warm up should get your heart pumping and a little bit of sweat. A basic warm up would be walking slightly faster than average for 10 minutes before jogging. Your heart will be ready to accept the need for blood and nourishments of your muscles.

Warming up reduces pre-mature fatigue, maybe you haven't been warming up properly and you're a better runner than you think? It also enables you to get the most benefits out of a workout.


The lenght of the warm up should be dictated by the intensity of the following exercise. As I said, average jogging should be prepared for with 10 minutes of walking slightly faster than average. Don't have the time to warm up? Get ready for severe injuries and a heart attack. Cold muscles do not want to stretch and work.

If you're interested in my warm up - it would take quite a while to write it all down. But it takes just around 15 minutes, consisting many different ways to warm up, like Jumping Jacks, Scorpions, Trunk Twists, Clap push-ups, Lat pulldowns and so on and on. I do 18 different exercises to warm up, so as you can see it can get quite complex. There are also ways to fix your muscle anatomy with warming up in specific ways before a workout.


Always make sure to properly warm up before exercise, as it can increase your results, help the recovery be more bearable ( keep in mind pain is not the only indicator of a good workout ) and prevent injury.


If you have no idea how to start running, here's a basic week:

Drink a lot of water, do not underestimate sleeping properly, stop making common mistakes and you'll be much happier!

29 comments:

Mirela said...

Thanks for your comment hun. I know that changes are good, but i´m so stupid and afraid in a way. Well now i did a little change on my hair hehe.. Love this post! I learn something new on your blog, always :) HUGS!

Hasidic Plumber said...

I thought running was a good warm up. Little did i know. 18 different ones? I don't think i even know 18 different excercises hahahaha

Major.Mack said...

huh, thanks again.

BDTC said...

This is something I never do :x

Max Power said...

i warm up by touching my toes and stretching my legs. I also do push up and sit ups

hoaks2 said...

It really is how much warming up helps. Really helps with preventing injury.

R.gers said...

I remember one time I didn't warm up, and wow I'll never forget the pain.

Damon said...

great post :D
+follow

MM said...

I do kind of 50 abs per day but to be honest I never warm up...Thank you for this tip!!

Have a great weekend, honey!!

xoxoxo

Maybe you. said...

fuck i feel totally ignorant.

Chez Margaux ... said...

I don't like running, I prefer swimming. It's like the coolest sport ;)

Thks for your visit and lovely comment.

Have a nice day, xx
M.

Gizmo said...

Great advices! :)

Pieter said...

Warming up and cooling down, that's the way to go! :D

aLH3x said...

Thanks for the tips! :P
also, nice pictures! *w*

my day in a sentence said...

I did a bit of exercising today *without* warming up. I died. -.-'

Rachel {Da Paura ♥} said...

New follower here!

x
Rachel

Mo said...

Nice blog. Also new follower here, and I need exercise tips :)

Sara Mueller said...

Great tips! I am a new follower.

neatfit said...

@Mirela I'm glad that you keep learning something! :)


@Hasidic Plumber Slow running/walking is a good warm up. Just not intensive/straight from a standstill run.

neatfit said...

@MM You could do more throughout the day. And thank-you, you too :).

@Chez Margaux Swimming is great, though it does not make you lose weight as effectively as running would - your body is a little cooler than needed in the water. It does train a lot of muscles though.

My 2 Pesos said...

This is a very useful tip. :D

Heaven. said...

Great advice :)

Adam said...

good advice

DEZMOND said...

I demand a photographic evidence for what you said over at my place today :)

Dressing Up For Me said...

A good warm up is indeed necessary before exercising.

Noah Homola said...

Like the blog, following.

I'm big into working out. I have a routine I do twice a week and several supplements I take to go along with it. These little tips and tricks you post are very helpful to keep my routine from becoming "routine."

neatfit said...

@Dezmond Oh? Haha, I really hate putting out shirtless pictures, to me, it feels kind of wrong, I will, though, one day do a comparision post :).

@Noah Glad to be of assistance!

Lord Phrozen said...

Yeah, I usually do this before jogging or sometimes before swimming.

DEZMOND said...

@Neatfit
ah, chicken :PP

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