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5 Warm-Up Blunders That Will Ruin Your Workout And Injure You

Your workout warm-ups will feature movements based on the cardio as well as complex stretches. Cooldowns and warm-ups are important for your workouts.

5 Warm-Up Blunders That Will Ruin Your Workout And Injure You

Your workout warm-ups will feature movements based on the cardio as well as complex stretches. Cooldowns and warm-ups are important for your workouts. According to the American Heart Association, warming up correctly can help reduce the risk of injury and improve your athletic performance and outcomes.

Even though it only takes a few extra minutes, before your workout, it is easy to fall into the habit of skipping the important step. So consider a 3- to 10-minute warm-up before your next sweat session (depending on the duration and strength of your key workout), which involves mild exercise to improve your heart rate and intense stretches that will get your muscles ready to run.

Hold in mind these five tips, and you will give your body the best chance of remaining safe and free from injury.

1. Missing Or Skipping The Warm-up

It can be tempting to avoid a warm-up, especially if you're being pressed for time, but it can do more harm than good.

"The main aim of the warm-up is to increase body temperature by raising the heart rate and blood pressure, and loosening muscle to perform work, as well as releasing exercise-related hormones," says Geoff Tripp, CSCS, Trainiac's head of fitness science.

With that in mind, Tripp says the warm-up should closely mimic the types of movements and intensities you're going to perform during your workout to prepare your body and brain for what's coming.

"Better than nothing is a quick warm-up but it should be precise, with some strength to prepare the body for work," he says.

Quick Fix

A successful warm-up will include, according to the American College of Sports Medicine (ACSM), a few minutes of cardiovascular activity that will boost heart rate, range-of-motion exercises, and fluid movements such as arm circles and lungs.

Also, you should add some calming exercises to prepare your body for exercise. Such kinds of movements slowly boost your heart rate and core body temperature and pump more blood into your muscles.

2. Starting With Excessive Intensity

This race wins slow and steady! A good warm-up is meant to mimic what you expect to do in your workout but at a much lighter and gentler pace. Think of it in slow motion or at a slower pace as your workout.

"We call this dynamic warm-up style," says Kelsey Decker, StretchLab's accredited Personal Trainer, and Education Coordinator. "You are training your body for a movement-like action that mimics what you're going to do in your exercise or health but not at maximum potential."

During a workout, as you perform dynamic movements, Decker says you're through oxygen consumption, blood flow, and body temperature during going straight into full action.

"If the body is not sufficiently warmed up, you have a greater risk of an accident occurring," says Decker. "But if you spend time doing a good warm-up, the body will be ready for more physical exercise, the American Academy of Orthopedic Surgeons reports.

Quick Fix

Before each workout, undertake a dynamic warm-up at a low to moderate intensity. Make sure that parts of the warm-up mimic the activity that you plan to do, but at a simpler pace.

Of starters, if you're planning to go for a run, Decker says two perfect warm-up movements will be knees high or kickers with butts. "These movements prepare your legs for a running step push and pull, but not at maximum speed."

Or if you're planning to do a lot of squats, deadlifts, and lungs (sounds like a leg day), make sure you're doing dynamic stretches that target your lower body — especially your thighs, quads, and hamstrings.

3. Performing Static Stretches At The Start

Stretching is important to your workouts but only when stretching is the right form. Decker says there's a lot of misconceptions about stretching and strength training and much of that is due to misunderstanding about stretching before exercise.

Static stretching (holding a stretch for 30 seconds or more) enhances endurance, increases motion speed, and can help increase the body's blood flow and oxygen delivery, but it's not recommended for warm-ups, says Decker.

Performing Static Stretches At The Start

Indeed, it could even hinder your performance in the workout. An analysis in the Scandinavian Journal of Medicine & Science in Sports published in April 2013 found that static stretches can reduce muscle strength by nearly 5.5 percent (or more when a stretch is kept longer!), cut muscle tension by two percent, and reduce power by nearly three percent.

Quick Fix

Ensure the movement includes the pre-workout stretches. Stick to dynamic stretches before a sweat session and save your post-workout cooldown for the static stretches.

4. Your Warm-Ups Are Not Long Enough

At some point, most of us were guilty of it: Two minutes on the treadmill, and we had our warm-up done!

Yet the National Strength and Conditioning Association recommends a successful warm-up will last between five and 10 minutes, consisting of low-to - moderate-intensity cardiorespiratory exercise accompanied by less vigorous movements similar to the sport or operation that is about to be carried out.

More precisely, Tripp says that a few factors such as time and strength of the exercise typically decide the length of the warm-up.

"We typically see that as exercise duration increases, intensity decreases, so a less intense warm-up is required. But, as exercise duration decreases, and intensity increases, a longer warm-up is advantageous," he says.

Quick Fix

The more vigorous the operation, the more time you will spend on warm-up. Your muscles require more time for blood to circulate and loosen up. A perfect way to know if your warm-up is enough is to use a timer and allow yourself some time to break a slight sweat and improve your breathing rate.

For instance, a power lifter will go through a more skill-focused warm-up based on the performed lifts, while a sprinter will want to mimic and brace the body for the strength associated with their case.

5. Doing The Same Warm-Up For Every Workout

Just as we need to change the way we work and not do the same workout every day, Tripp says we should be approaching the warm-up in a similar way. "A warm-up tailored to your task will make the body better prepared for the job you need to do," he says.

In a somewhat concise version of the routine, Tripp looks at a warm-up as it prepares the mind and body for what is to come. A simple way to think about this, says Tripp, is that the warm-up is crucial to optimum efficiency, prevention of injury, and post-exercise reduction in muscle soreness.

Quick Fix

A short five-minute stroll on the treadmill won't cut it while the upper body is working. You need to warm up the muscles you're going to use — even if that means they die. Dynamic movements that go through a full range of movement in combination with some light cardio can help achieve optimum results in a workout.

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YourFitnessRink - Fitness and Health Matters: 5 Warm-Up Blunders That Will Ruin Your Workout And Injure You
5 Warm-Up Blunders That Will Ruin Your Workout And Injure You
Your workout warm-ups will feature movements based on the cardio as well as complex stretches. Cooldowns and warm-ups are important for your workouts.
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