How to prepare before exercise

Many of us like to do sports, which is a very good hobby for health preservation. Exercising more is very beneficial to our health. Not only people who are losing weight can run, but normal people can also continuously improve their physical fitness through exercise. But you need to do some preparation before exercising. So, how do you prepare before exercise? Regarding this issue, let’s take a look at the introduction below.

Experts remind friends that they must do warm-up exercises and warm up before each exercise, and also pay attention to relaxing after exercise.

1. Warm-up exercises

1. During warm-up exercises, in addition to the conventional head-to-toe warm-up method, the joints, ligaments, and muscles of various parts of the body must also be fully exercised. You can also do lower-intensity aerobic exercise with the help of treadmills, exercise bikes, etc.

2. Warm-up exercises generally last 10 minutes, and can be slightly longer in winter, about 15 minutes. The warm-up time should not be too short or too long. If it is too short, the warm-up is not sufficient and sports injuries are likely to occur; if it is too long, physical strength will be consumed prematurely, affecting formal exercise.

3. After warming up the whole body, targeted activities should be performed on local joints, ligaments and muscles. For example, if you mainly train your shoulders that day, you need to do targeted warm-up for your shoulders, such as using a high-position puller to do pull-downs in front of or behind the neck, 1 to 2 sets each, using light weights, and 15 times per set.

2. Relax after exercise

1. Stretching exercises in the opposite direction. At the end of fitness training, appropriately arranging muscle lengthening and stretching exercises in the opposite direction of the training part will greatly help accelerate muscle recovery and prevent sports injuries. For example, at the end of shoulder and waist exercises, doing relaxation exercises such as hanging on the horizontal bar, raising the knees, or swinging back and forth can quickly reduce the pressure and soreness of the shoulder and waist joints, ligaments and muscles, and promote muscle recovery.

2. According to expert guidance, jogging for 5 to 10 minutes can fully promote muscle recovery; riding a low-resistance exercise bike for 5 to 10 minutes after thigh training can both relieve thigh muscle tension and restore muscle elasticity.

How to prepare before exercise? Some preparations before exercise are something that everyone should do seriously. People who exercise regularly know that only by warming up beforehand can they avoid accidental injuries during exercise. When you watch professional athletes exercising, you can also see that they have done sufficient warm-up before exercising.