13 Reasons Why You Should Warm-Up Before an Intense Workout
When you start exercising as a child, our coaches have taught us that warm-up must precede any physical activity. It is a rule that many of us not follow; perhaps they don’t know the real benefits of these exercises before an intense workout. Why are warm-up exercises fundamental before an intense workout?
Warm-up exercises are the ones you most likely avoid doing. As soon as you get to the gym, people think that going to the actual training is the best thing to do rather than wasting time. But warm-up exercises are the great practice before an intense workout. Let’s have a look at the benefits of the warm-up before an intense workout. (Take a look to the best foods you can eat to enhance the quality of your workout)
1: Reduces the risk of injury
Some research shows that it is more difficult to damage a body after heating. Performing warm-up exercises before an intense workout allow you to stretch your muscles, increasing your ability to withstand greater strength without hurting yourself. It also increases the elasticity of the muscles and tendons. In this case, dynamic heating is also more effective than static heating.
2: It has positive psychological implications
Cold training is not the best. Warm-up supports circulation so that muscles and joints are ready for exertion. In addition, the time you spend warming up allows you to concentrate and mentally prepare yourself to give your best.
3: Increases the ability to make large movements
This allows the joints, for example, those of the shoulders and knees, to reach their maximum level of extension.
4: Prepare the cardiovascular and nervous systems for training
Warm-up exercises increase blood circulation. As for the nervous system, perform a dynamic warm-up. The body is stimulated at 360 °, also speeding up the nervous response and stimulating the tissues to contract. This improves communication between the nerves and muscle tissues, preparing the muscles for intense effort.
5: Body temperature rise
As everyone knows, physical activity raises body temperature. Warm-up exercises help the body to raise its temperature gradually.
6: More rhythm for the heart
The exercises that introduce intense training help us to “start the machine” of our body and bring it to the right “number of laps” that will be useful in the training phase (or race), forget the best performance.
7: More oxygen to the muscles
The circulation stimulated by heating offers a greater flow of oxygen-rich blood towards the skeletal muscles. It is a fundamental element for carrying out the chemical transformations necessary to obtain the appropriate energy.
8: Carbon dioxide out
Heating allows the rapid disposal of waste elements of aerobic muscle activity, such as carbon dioxide.
9: Lactic acid disposal
The presence of lactic acid in the muscle is responsible for trauma, such as muscle contracture. Warming up allows you to approach training or competition with muscles free from this waste material.
10: More power and muscle endurance
The oxygenated muscles are ready to burn energy substances and release waste substances. It makes your muscles more powerful and resistant.
11: More coordination and reaction
Warming also acts on the nervous system, preparing us for a more coordinated activity and making us ready for action (and reaction).
12: Increased mechanical efficiency
Muscle tissues are ready for the exertion that increases mechanical efficiency.
13: Increased mechanical elasticity
When you couple intense training with a good warm-up exercise, it makes your body more elastic and less prone to trauma during the training phase.
How much and how to warm up
How much and how to perform warm-up exercises vary according to different factors such as age, degree of training, external temperature. It is therefore recommended, once you understand the reasons for the warm-up, plan your training sessions according to it.