Be Sure to Warm Up Correctly Before Exercise
Are you aware of the importance of warm up exercises? Did you know that good warm up exercises can be critical in successfully losing weight over a long period of time? A lot of people rush through their this stage in order to quickly move on to their full intensity exercises. This is a mistake as its essential for preparing your body and increasing your fat-burning potential.
Warm up exercises are generally a series of low-impact movements, designed to steady your body for further strenuous activities. Warming up optimises your physical condition to allow you to cope more easily with your full workout. This is done by increasing your heart rate gradually and diverting your blood flow to the muscles that require it. When you warm up, your blood vessels dilate and this extra blood is distributed to the important muscles. If your cardiovascular system is not prepared for such strenuous activity then you will likely suffer from premature fatigue.
It also important to stretch your muscles effectively before undertaking high intensity exercises. Cold muscle, tendons and connective tissue don’t stretch naturally very easily. When your body temperate is raised through warm up exercises they become more elasticated and relaxed. This reduces the likelihood of tearing or damage. Try doing movements that are specific to the activity you are about to perform as this will help ‘re-educate’ your muscles ahead of time.
Exercising without sufficient warm up may force your muscles to work without an adequate oxygen supply. Without oxygen your body will be forced to perform anaerobically to support the production of Adenosine Triphosphate, otherwise known as ATP. This will cause a build up of lactic acid, which will severely fatigue your muscles. If you feel you lack in ATP, you can buy bodybuilding supplements that promote the production of ATP.
There are many different warm up exercises you can do, many of which warm up your body in different ways. An effective warm up should work to loosen up your joints, raise your pulse level and prepare and stretch your muscles. To loosen up, it is advised to move the following joints in this order: Toes, ankles, knees, hips, shoulders, neck, elbows, wrists and fingers. You should perform each movement 6 times before moving on the next joint. Be careful to keep your motions smooth as you are supposed to be gently loosening them rather than jerking them out of place. Pulse raising exercises include jogging, sidestepping, dodging, skipping, low jumping and pivoting. You should feel your breathing grow faster during this stage but try not to get completely out of breath.
When it comes to stretching you should be looking to gently lengthen your muscles without causing any pain. Once your body starts to feel mild discomfort, move on. You should spend a short time stretching all of your major muscle groups then shift focus to specific muscles relevant to your activity. You should only stretch once you have warmed your muscles and you should hold each stretch for at least 10 seconds. If you get in to a routine of performing warm up exercises they will soon become a natural part of your workout. Try and make them fun so that they don’t become a chore. Remember, they are the key to remaining injury free and will improve your ability to function during your full exercises.