I talked a lot about exercising in my blog but I’ve not touched on the importance of warming up yet. So this is what today’s post is about. Most folks knew the importance and the benefits of exercise but few knew that warming up before engaging in exercise in equally important. Are you one of those who jump straight to your exercise?
Let me share why you should warm up first. Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one forgoes this priming procedure (warm up stage), the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.
This is especially vital for older people since they have tissues that are less supple, joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people. Having said that, don’t be fooled into thinking that the above applies only to older people.
So how do you warm up properly? Initially, it can be done in any procedure that enables your heart to beat faster. You can simply walk and jog, or if cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to your current fitness level, where the activity will leave you energized and not exhausted.
After working up a light sweat (suggested time is 3-5 minutes, longer if you are working out in a cold environment) you should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity you plan to engage to. For instance, if you are about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, you should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.
After warming up and proceeding to the main workout, it is equally important to cool down. When you suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, you runs the risk of having a heart attack. So cooling down should have the same importance as warming up. So instead of immediately sitting down after your workout ends, you should do some light walking for several minutes.
So there you go. Its’ not only about maximizing your workout, but also about staying safe and healthy before and after your workout. Warming up and cooling down will help you ensure this. Stay healthy 
Alex Marco
