With a push of a button, your computer sets up in a fraction of a second. Don't expect the same from your body after sitting hours in front of your screen, though. Different mechanisms govern them.
We need a transition to get from the "cold to the hot" state of the body when starting an exercise. This is called the warm-up. Start every training with it, and you will benefit from
- a lower risk of injuries, including tendon and muscle tears
- shorter recovery time
- higher overall performance
- well-lubricated joints, ready for the task
- a built-up circulation and heart rate with increased body temperature
to mention
only the most obvious ones.
Warm-up is dynamic; don't mix it with stretching, which comes after the training.
Take it easy; performance is not the goal here - you can be a bit loose.
Specific training may benefit from slightly different but overlapping warm-up elements; You can emphasize a particular group of movements before running, dancing, workout or swimming. Try and use the ones that work for you the most. Experiment, practise, and enjoy the results of your effort!
Here you find three + one, of the thousands of videos, that together cover the most significant parts of a warm-up. Select the ones you like, play with the time spent with each, and enjoy!
"Do This Warm Up Before Every Workout" (11min)
"My 10 Minute Joint Mobility Warm-Up!" (7 min)
"The Most Effective Science-Based Warm Up & Mobility Routine (Full Body) (9 min)
"Dynamic stretching of the shoulders - a WARM-UP routine"
( photos by www.gaborphotoart.com )
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