Warm-ups: What you should do and what you should not do

Warm-up benefits your body, let us see, When in our mind we are planning the training routine that we are going to carry out, we believe that our body will be able to undergo at any moment all the physical activity we want to perform.
But what happens to your body? Are you really ready to start immediately?

The answer to questioning depends on the type of activity you have to perform. The appropriate thing in all the training is to start with a previous process to the execution of the training, in this way you prepare yourself psychologically and physically.

Benefits you get when you warm up

The warm-up is ideal to be introduced to your body progressively to the level of activity wanted, also achieved an adaptation of the heart, breathing, circulation and, of course, the muscles and tendons.
Some of the benefits that the heating price to the training can offer you are: an improvement of your physical performance, decrease the possible risks of injuries and the increase of the conditions of functionality at the beginning of the activity.

Differences between a dynamic stretch and the static

Before introducing yourself to what you should and should not do in a warm-up it is very important that you recognize the differences between a static stretch and a dynamic stretch.
The stretches are ideal as a complement to your warm-up because they help you to wake up those areas that continue to be “asleep”.
• Static stretching: These are all those you perform when you lengthen a muscle and keep it in that position for around 10 or 30 seconds.

• Dynamic stretching: It involves the execution of fast active movements through small exercises for a period of 10 or 30 seconds.

What you should do in warm-ups

• Dynamic stretches. Do a series of active exercises that are responsible for progressively mobilize the muscles within a range of motion.

You can perform between 8 and 10 repetitions to activate the muscles as it should be.

• Sweat. The purpose of warming is to get the blood to flow and increase the temperature of the body.

Intensity is very important in warm-ups, but it is much more important to be able to keep up, so try not to do more than you can do.

• Imitate an exercise routine. According to the exercises, you are about to do, focus your warm-up on those exercises that can help you start activating the muscles.

• Connect with your mind. Try to make a connection between mind and body because it is important to achieve optimal and faster results.

What you should not do in warm-ups

• Static stretches. Some research shows the negative effects of static stretching performed prior to training sessions.

The best thing you can do is to leave this type of stretching for after you have finished your exercise routine.

• Ballistic stretches. They are not to be confused with dynamic stretching because the ballistic stretch entails a rebound at the end of the movement.

It should not be done before and much less after training.

• Arrive pain. Warming up does not have to be a challenge, avoid warming up aggressively because you’re going to suffer an injury.

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