Warm-up exercise is one of the important preparation activities before fitness. So what can warm-up bring us?

If you don’t get enough warm-up before doing basic strength training, you may be injured or unnecessarily sprained while lifting a dumbbell.

At the beginning of my fitness, I didn’t pay much attention to the warm-up exercise preparation. I always wanted to start weight exercise to improve my strength. The result was that my muscles were torn for a while and I took a rest for a week. So warm-up exercise is essential before fitness begins.

The benefits of warm-up exercises are as follows:

Prevent muscle strain and reduce the chance of injury.

The warm-up can increase the range of joint activity, increase the range of movement during exercise, and improve physical coordination.

The warm-up can raise the temperature of the muscles and body, let the muscles enter the optimal state of motion, improve muscle contraction and exercise capacity.

In addition, how to prepare for warm-up for fitness enthusiasts is divided into three steps.

1. General warm-up 2. Stretching, 3. Dynamic activity

General warm-up: There are many ways to warm up generally, with low intensity and long exercise time. I often take a jog to warm up, the body can sweat slightly. Especially in winter, the running time will be longer, usually about 10 to 15 minutes.

Stretching: The main role of stretching is to increase the range of joint movement and improve exercise capacity, but the stretching should be slow and cautious, gradually increasing the range of muscle and joint activity.

I usually use it on yoga mats to do several sets of preparations to increase my body’s flexibility. Then you can first stimulate the exercised part with a lightweight dumbbell. For example, you can use the empty barbell to push the bench first, then slowly increase the weight to allow the muscles to move fully.

Dynamic activity：Dynamic activity refers to warming up with dynamic muscle stretching or swinging after a special warm-up. I usually use the stand and squat jump and high knee lift to exercise.

This warm-up method can better improve the excitability of the nerves and enhance the exercise capacity. However, the intensity and scope of dynamic activities should be gradual. Otherwise, it will increase the risk of muscle damage.

Generally, the state of the body after warming up can last for about 50 minutes, so try to complete the exercise task within this time, so that you can have a good fitness effect and greatly reduce the risk of injury.