Warming up before training, here’s what to do

We often forget that but pre-workout warm-up is essential both for the risk of injury and for a simple question of performance: warming up improves the ability of the nervous system to stimulate the muscles and the ability to generate force (increase muscle temperature by a single degree centigrade, according to studies, improves the results of the year by 2 to 5%). Often neglected for lack of time, it only takes a few minutes to prepare the body for exercise with an adequate warm-up, especially when it’s cold. One of the most widely used active warm-up strategies – for aerobic sports – is to use exercises performed at a lower intensity level, which target the muscles involved in the workout. But let’s see on a case-by-case basis how to warm up before training.

How to warm up before training

We said that the fastest and most effective way to warm up – and the most used – is to perform movements similar to the exercises you will perform in training, but with a lower intensity. This happens for aerobic exercises, such as walkthe race and the I swim, where experts recommend starting with a lower intensity level and gradually increasing it over 5-10 minutes. It happens with the body weight exercises where a warm-up is needed if you are new to or have trouble doing 10 reps of a typical exercise push-up or squat. In this case, it would be best to do 2-3 sets of the same exercise, using less resistance at first. For example, do a few sets of knee push-ups, which are easier than regular push-ups.

With resistance exercises like bodybuilding the speech is distinctly different, and experts suggest performing aerobic activity, followed by a dynamic warm-up with full-body movements and then ending with sport-specific dynamic activities. We are talking about explosive movements of the whole body to prepare for intense strength training. Among the most recommended anaerobic exercises is that of jump rope for two or three minutes, run about thirty Jumping-Jackthe exercise works the trunk, legs and core, do lunges, five times per leg with a weight in the hand, jump with high knees for one minute, then close with 10-20 push-ups. Finally, there is the dynamic warm-up, in which a few warm-up sets are performed for each exercise: from 3 to 6, gradually increasing the resistance, gradually increasing the weight and reducing the number of repetitions.

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