Virtually every person who exercises systematically is aware that training should begin with a warm-up. Unfortunately, it is worse with the use of this knowledge in practice.
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However, every training should begin with a warm-up, the first contact is already in primary school, when the physical education teacher starts each PE lesson with this element. Unfortunately, later, when it comes to systematic physical activity on your own, the implementation of this part of the training is worse. Very often there is a situation where, in order to shorten the duration of the training, the warm-up is limited to a minimum, and sometimes even completely omitted. Another reason for skipping warm-up or not doing it properly is lack of proper knowledge. Such activities not only reduce the effectiveness of exercises included in the proper part of training, but also significantly increase the risk of serious injury.
Warm up your whole body!
The most common mistake in warming up is limiting the exercises in it to only those that involve the part or parts of the body that will be stimulated in the proper part of the training. Regardless of the fact that this is definitely a better procedure than not to warm up altogether, it is not a perfect solution. Why? During the performance of the vast majority of physical exercises, not only the muscles directly involved in the performance of a given movement work, but also other muscles, including core muscles. Therefore, a warm-up must include whole-body exercises, no matter which part of the training is emphasized.
Remember to exercise your cardio
Very often there is a situation in which a physically active person includes shaping exercises involving all parts of the body in his warm-up, but there is no endurance exercise in him. A warm-up carried out in this way does not meet its assumptions. Why is endurance exercise so important in warming up? First of all, it should be borne in mind that the shaping and stretching exercises prepare primarily the movement apparatus (muscles, joints and ligaments) for the proper part of training. It is these endurance exercises that are designed to ‘warm up’ the circulatory and respiratory systems. This procedure is important not only in endurance training, but also in modeling / strength training. This is due to the fact that strength / modeling exercises put a strain on the circulatory system, especially the heart.
How to prepare for cardio training?
Errors in warming up do not only apply to people who perform modeling trainings. There are also mistakes in the warm-up for cardio training. Most often, they include only exercises involving the lower limbs in this part of the training. It should be borne in mind that practically in no cardio exercise only the muscles located in the lower limbs work. Therefore, the warm-up preparing for the proper part of cardio training should include exercises involving the entire body.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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