Imagine running a car immediately at high speed without warming it up first - it wouldn't last long. It works the same way with your body. If you immediately start exercising intensely, your body does not have time to prepare for the effort. In this blog, we share three accessible exercises for a powerful warm-up so that your body is optimally prepared for your training or race.
The impact of a vigorous warm-up on your body
During a warm-up, several important processes take place in your body. Your heart rate increases, causing the heart to pump more blood per minute and supplying the muscles with oxygen and nutrients faster. At the same time, the muscles are activated and demand more oxygen and energy, increasing their efficiency and reducing the production of waste products. This contributes to better sports performance and reduces the risk of muscle soreness.
In addition, your airways expand as more alveoli open. As a result, the body takes in more oxygen and blood flow to the lungs improves. Your metabolism also speeds up, releasing energy faster and making your body function more efficiently during exercise. Finally, your brain switches from rest to action, which improves muscle control and increases your responsiveness.
Avoid these common mistakes during a warm-up
To get the most out of your warm-up, it is advisable to build it up gradually. Too short a preparation can increase the risk of injury, while too intense a warm-up consumes unnecessary energy. In addition, it is better to avoid static stretching before training, as it can temporarily reduce muscle strength. Dynamic stretching is a more effective way to prepare your muscles for exercise.
It is also wise to pay extra attention to the muscle groups you use most during the workout. This will ensure that your body is optimally prepared for the movements that follow. Finally, a varied warm-up, activating different muscle groups, helps to get your body balanced and ready for the workout.
Types of warm-ups
Two types of warm-up can be distinguished: active and passive warm-up.
Passive warm-ups
A passive warm-up involves warming up the body by external means, without making any physical effort yourself. This could include using a sauna, a hot bath or an electric heating device. These methods help to increase body temperature, but do not directly affect blood circulation or muscle activation as in an active warm-up. A passive warm-up can therefore be useful, but is not usually recommended as a substitute for an active warm-up, especially in intense workouts.
Active warm-ups
An active warm-up involves warming up the muscles and body by making physical effort of your own. This can range from light cardio exercises to dynamic stretching and activation movements.
Below, we elaborate on each type and give examples of exercises.
Cardio exercises
Cardio exercises focus on increasing your heart rate and stimulating blood circulation. This prepares your cardiovascular system for the intensity of the workout.
Dynamic stretching exercises
Dynamic stretching combines stretching and movement, which activates your muscles without over-stretching them. This is a safe way to improve your flexibility and mobility without overloading the muscles.
Activation movements
Activation movements focus on engaging specific muscle groups that you will use intensively during your workout. These exercises help to optimally prepare your muscles for heavier loads.
Ready to get started? We'll help you along!
Do you have questions about how best to tailor your warm-up to your workout? Our physiotherapists at FRISKFYSIO will be happy to help you with personal advice and guidance. Feel free to contact with us at info@friskfysio.nl or call 0855000333. We'd love to help you out!
