Warm-up is a must! The benefits and precautions of warm-up before exercise

Warm-up is a matter of particularity!

　　Is warm-up important? The answer is very important! But many people still ignore it!

　　The chemical reaction of warm-up: When your body reaches a higher temperature, the hemoglobin in the blood will release oxygen more stably and increase the blood flow of active muscle groups and tissues. In addition to physiological effects, warm-up will make you more psychologically sensitive and confident.

　　1. Function

　　The purpose of warm-up is to increase the body's temperature and extend the muscles. Warm-up before exercise is to make the cardiovascular system (Cardiovascular System), respiratory system (Respiratory System), Neuromuscular System (Neuromuscular System) and Musculoskeletal system (Musculoskeletal) System) Be prepared to meet strenuous exercise and reduce the risk of injury.

　　It is recommended to walk briskly or jog for 5 to 8 minutes to avoid using muscle stretching instead of warming up, because stretching cold muscles will increase your chances of injury.

　　2. Benefits

　　After sufficient warm-up, it helps to reduce muscle stiffness, allowing muscle contraction and relaxation to be more efficient. When the temperature of your muscles increases, the amount of oxygen transmitted to the muscles will increase, and the nervous system will become more active. Generally, low-intensity activities such as slow walking and walking provide a whole-body warm-up, which is very effective in improving the temperature of the muscles.

　　3. Passive and active warm-up

　　Passive warm-up is to seek to avoid physical activity (Physical Activity) to achieve the purpose of increasing the temperature of the whole body, such as wearing heavy clothes, is a passive warm-up method. Combining passive warm-up with active warm-up can achieve better warm-up results.

　　Active heating methods, in addition to increasing the temperature of muscles through low-intensity movements, also warm up the muscles you will use during exercise. For example, before bench press, warm up the shoulders!

　　4. Consider

　　The warm-up action should be to gently increase the intensity, gradually increase the heartbeat rate and blood circulation, so that your body can complete the preparation before strenuous exercise, relax your joints, increase the blood flow of the active muscles, and prevent muscle injuries. In addition, warm-up Make your mind ready for exercise or competition. The warm-up time should not exceed 20 minutes.

　　Reminder: Many people like to exercise with videos! But many training videos do not have warm-up and relaxation! Most models have already warmed up in advance!

　　Remember: No matter what exercise you do, you must first learn to start your body! It takes some time to warm up before the car starts, and it also takes time to buffer when parking!

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