7 Types of Warm Up You Need To Do Before Working Out Fitness
- Neng Ilha
- 2022 October 15T02:39
- Health Fitness
Before exercising Fitness, it is important for you to warm up. Warm-up movements will make you move more fluidly during exercise. That way, you avoid the risk of injury. What are the common types of pre-exercise warm-up? Here’s the explanation.
Fitness: What does a proper warm-up look like before exercise?
Warming up generally involves a number of activities at a low speed and intensity.
Quoted from the Mayo Clinic, here are some reasons why it is important to warm up before exercising.
- Helps increase body temperature.
- Increases blood flow to muscle tissue.
- Prepare the performance of the heart and blood vessels (cardiovascular) system.
- Avoid muscle cramps and muscle aches.
- Reduce the risk of injury.
- Improve physical performance during exercise.
You just do it with light intensity, but focus on large muscle groups, such as the hamstrings to get heating benefits.
Warming up about 5-10 minutes before exercising is enough for you. Do not force and do too much because it can trigger joint injury.
Fitness Types of warm-up before exercise
Basically, the type of warm-up is divided into two, namely dynamic (involving body movement) and static (not involving body movement).
Warming up before any sport will be the same and you can do it as needed.
Quote from Massachusetts Institute of Technology, the most common types of warm-up before exercise include the following.
warm-up Static warm-up You do from head to toe without doing much movement.
This movement is similar to stretching your legs or knees like a warm-up routine during school.
Generally this warm-up is done for 30 seconds or more. Movement is light and painless.
You will feel the whole body stretch and affect the muscles, not the joints. This heating is also useful for physical fitness.
warm-up Similar to the previous one, passive warm-up requires you with one other person to press and stretch each other’s muscles.
You can stand with your hips against the wall while your warm-up partner lifts your legs and stretches your hamstrings. This is useful for preventing injury hamstring.
This movement, also known as a relaxing warm-up, will help reduce muscle spasms, muscle fatigue, and pain after exercise.
3. Dynamic Fitness
warm-up This type of dynamic warm-up before exercise involves slowly controlling the hands and feet to the limit of muscle movement distance.
Your body parts need to move slowly while increasing your speed. Warm-up movements can be performed individually or simultaneously.
4. Ballistic Fitness
heating Ballistic heating aims to push the body part beyond the normal range of movement and make it more stretched.
This type of warm-up will increase the range of motion and trigger the muscles to stretch reflexively. Unfortunately, this warm-up also carries a high risk of injury.
Therefore, only athletes under certain conditions can do this warm-up well.
5. Isolated active
warm-up This type of active warm-up is commonly used by athletes, coaches, massage therapists, and other professionals before training.
How to do this one warm-up, you need to be in a certain position and hold it well without the help of anyone other than your own muscle strength.
heating Isometric heating is muscle stretching , the way you need to hold the stretch for some time.
You can ask your partner to hold your leg up high while you try to push in the opposite direction.
This type of warm-up is one of the safest and most effective in exercising.
This can increase the range of motion of the joint, strengthening the tendons and ligaments as they reach their flexibility.
7. Neuromuscular Fitness
proprioception The proprioceptive neuromuscular facilitation (PNF) warm-up combines isometric, static, and passive warm-up.
This exercise is done to achieve a higher level of flexibility of movement.
This warm-up is done by stretching the muscles until the distance of movement increases.
This heating is forms of flexibility or flexibility exercises that also help increase muscle strength.
You can adjust the types of warm-up before exercising according to the type of exercise you are doing.
Even though the movement looks simple, you don’t get used to it exercise without warming up.
A stiff body condition and not stretching before will actually increase the risk of injury due to muscles that are not yet flexible.
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