Warm-up

 Warm-up gets your heart rate up and prepares your joints and soft tissues (muscles, tendons, and ligaments) for the workout ahead.

Warm-up exercises can help you squeeze more benefits from your routine and may even lower your chance of injury.

It also prepares an athlete both psichologically and physically.

The best way to wrm-up depends on your physical condition, your chosen activity and other factors. There are three types of warm-ups:

  • Active warm-ups: They improve performance as long as they are not too intense.
  • Passive warm-ups: It does not, however, provide all the benefits of an active warm-up. They are commonly used to keep warm between an active warm-up and an athletic performance.
  • Static stretching: It hurts performance, so they may be used to loosen a joint.
  • Dynamic stretching: Dynamic stretching involves moving the body in a way that mimics the coming activity.
Warm-ups don't always improve performances. Warm-up routines are not effective when:

  • They didn't fit the activity.
  • They were too short to warm muscles.
  • They were too vigorous and energy-draining.
  • Too much time passed between the warm-up and the activity or event.
There are 9 benefits of a good warm-up:

  1. Increase in blood flow and metabolism.
  2. Increase in body temperature.
  3. Increased oxygin intake because of the gradual increase of the heart rate.
  4. Optimized ability to perform.
  5. Increased muscle elasticity while the resistance of the connective tissue is decreased.
  6. The transmission of nerve impulses is conducted rapidly.
  7. Reduced muscle tension.
  8. Willingness to exercise is intensified.
  9. The body adapts to harsh weather conditions more easily.

Links:
https://www.verticalwise.com/warm-up/
https://www.webmd.com/fitness-exercise/benefits-of-warmup-exercises
https://www.everydayhealth.com/fitness/warm-up-exercises/guide/

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