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FITNESS FOR ALL: LOW-DOWN ON WARM-UPS, DO’S AND DON’TS
The Low-down on Warm-ups
The most common mistake people make about warm-ups is thinking of them only as stretches. Stretching is definitely part of warming up, but not necessarily the first or even the most effective part.
Warming up doesn’t mean just stretching.
Warming up means getting your blood moving, your muscles untensed, and your body ready to face a workout. Jogging-or even walking – in place beats stretching as a warm-up choice because it raises the temperature of all the body muscles and thus prepares them for whatever concentrated effort you’re going to pursue.
The best time for stretches, which are essential for flexibility and one of the best preventives against movement injuries, is immediately after warming up. Once muscles are warm, they will stretch more easily and tearing becomes less likely.
Stretching Do’s and Don’ts
Stretching increases flexibility, which is vital for everyone – whether exercising or not. But with stretching, as with most things, there are right and wrong ways to go about it. Being unaware of the differences can not only deprive you of stretching’s rewards but could cause you injury and pain as well.
- Do stretch slowly, gradually increasing tension, and stop when the muscles feel tight.
- Don’t bounce or use jerking motions, or stretch to the point of pain.
- Do employ stretches that can be held for a minimum of 30 seconds. (If less, you won’t get maximum benefit, and muscle fibres will tend not to relax completely, which is necessary if you intend to stretch further without pain.)
- Don’t stretch an injured muscle. (Injured muscles don’t regenerate.)
- Do warm up before you stretch. (Mild exercise or even a nice) hot bath will do the trick.)
- Do repeat your stretching exercise after finishing your workout] period. (Your body will be all warmed up, and you’ll get! increased flexibility benefit.)
- Don’t expect immediate results from stretching. It might take about 6 weeks for you to realize your increased flexibility.
*23/137/5*