What are the warm-up activities?

We have to warm up before every exercise. This shows the importance of warm-up exercises. Only by warming up exercises can we avoid whole body convulsions or leg cramps during exercise. So what are the warm-up activities? There are many warm-up exercises, and we can choose according to our needs. Next, let us take a look at what warm-up activities are.

1. How long should you warm up?

It takes about 3 minutes for the body to realize how much blood it needs to send to the muscles. Warm-up exercises should last approximately 5-10 minutes and should be accompanied by stretching of the major muscle groups.

2. Why is warming up important?

To ensure safety, it is generally necessary to do a warm-up exercise before fitness exercise. The main purpose of warm-up exercise is to slightly increase the heart rate. It has two benefits:

①Can raise the body temperature of major parts of the body

② It can make more blood (oxygen) flow to the muscles, thus preparing the body for more intense activities

Stretching after light activity makes tendons more flexible because it increases body temperature and increases joint range of motion, thereby preventing joint, ligament and muscle injuries.

3. Which muscles need to be warmed up?

Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by marching in place, turning their waists, and raising their knees. For the chest and shoulders, they can do turns, raise their arms and walk in circles, etc. Those who prefer a treadmill or skipping rope can start with 3-5 minutes of brisk walking, as well as some stretching exercises.

4. Why should you relax?

In a fitness class, once you have reached and maintained a certain exercise heart rate, it is very important to recover slowly. Relaxation has two main purposes: 1. It can slow down the rapid beat of the pulse. ② It can return a large amount of blood to the heart and prevent it from stagnating in the legs. If exercise is stopped suddenly, it often leads to dizziness, nausea, and feelings of exhaustion, which are common symptoms of abnormal relaxation.

5. Relaxation duration

It takes about 3 minutes for the body to realize that it no longer needs to supply any more blood to the muscles. The safe relaxation time is at least 3 minutes, and 4-5 minutes is certainly better. All relaxation activities should include muscle nerves to avoid muscle soreness and tightness.

Warm-up activity method:

1. Warm-up exercise for chest and shoulders: Put your hands behind your back, clench them and swing them up and down.

2. Warm-up exercises for shoulders and arms: Stretch your arms upwards and draw circles in the air with your hands, first turning backwards 5 times and then forwards 5 times. (Relax the joints and fully exercise the shoulder muscles)

3. Calf and knee warm-up exercises: When standing, move one foot forward, put your center of gravity on the front foot, and bend your knees. (Helps stretch the calf muscles of the hind foot)

4. Hamstring stretch: Stand on one foot, bend one foot and pull it up to the chest, then lift it to the chin. (Great warm-up exercise for hamstrings)

5. Hands-free squat exercise: Slowly lower your center of gravity from an upright position until you are in a squatting position, then slowly stand up without using your hands to assist.

What are the warm-up activities? There are many sports that meet this condition. No matter which warm-up exercise we choose, we must do it. Most sports consume people's physical strength, so the warm-up exercise must be simple. If it is too complicated, then we will have no strength in our whole body after the formal exercise, and the exercise effect will not be very good.