1. What is Warmup?
“It’s just common sense. You need to prepare the joints and muscles for the heavy work to come. By doing light stretching and warmup sets, you loosen tight muscles, lubricate the joints, tendons, and ligaments, and warm up the area by bringing blood into the muscles.”
A Warmup is used to increase Blood flow to the muscles going to be trained and decrease muscular stiffness it is important to target the that will be utilized the most for instance it wouldn’t make sense warm up with lunges and have blood rush to your legs when you are warming up for a bench press the idea is to increase the blood flow to the working muscles which will result in increased Oxygen & Nutrient delivery to those muscles and decrease the risk of injury.
During a proper Warmup the muscles are actually warmed up as in the temperature in those muscles increases this is more beneficial because more muscles will be able to contract with more force and relax quickly this results in enhanced speed and strengths
2.Benefits of Warmup:-
- A Warmup also improves the muscles elasticity which decreases the risk of pulling of muscle. Muscle risk of injury is decreased because warm-up prepares a muscle for strenuous activity and helps prevent overstretching a proper Warmup will cause the blood vessels to dilate and reduce the resistance of blood flow lowering stress and strain on the heart to pump blood a Warm-up will also prevent overheating by promoting the dissipation of body heat through sweating
- It also increases the range of motion for joints which will help decrease the risk of injury
Help prevent injuries
- Increase the removal of lactic acid and other waste products of exercise. Increase the efficiency of contracting muscles.
- Increase neuromuscular coordination.
- Improve the coordination of muscles.
- Increase heart rate, speeding up blood circulation.
- Increase the delivery of oxygen to the muscles.
- Increase the body’s cooling mechanisms.
- Mentally prepare you for the workout.
3. Categories or phases of Warmup:-
Phase one can be considered a full-body warmup. Even if you are only planning to work one part of your body, say chest or back, your heart and lungs play a major role, and you want them operating at peak efficiency. For most bodybuilders, five to ten minutes will be a sufficient warmup. There’s no need to pedal the Tour de France! A few minutes on the bike will get the heart and lungs pumping and will ensure the muscles will receive sufficient amounts of oxygen and nutrients. Other machines you can use are the treadmill, rower (called an ergometer), and Stairmaster. If cardio machines are not your thing, try skipping rope, doing a quick jog up and down your street, or running up and down a few flights of stairs. Any of these activities will prepare your body’s major systems for the work ahead.
The second phase of your warmup should focus on preparing the muscles for injury prevention and efficient functioning. Probably the best form of exercise for doing this is stretching. Stretching is one of those activities that can be performed before, during and after your workout. It both warms up the muscles and relaxes them after a workout. It also increases blood flow to the muscles and speeds up the removal of waste products. Ideally, you should stretch the whole body, but if you can’t, perform a few light stretches for the muscles that you will be training that day. I’ll deal with stretching in greater detail later in the book.
The third phase focuses on performing a few light sets of a given exercise before moving to your heaviest weight. If you’re working up to 200 pounds on the bench press, start off with just the bar and do 15 to 20 reps. Then put 100 to 120 pounds on and do 10 to 12 reps. You could then go to your top weight of 200 pounds on the next set, or you could do a third warmup set with about 150 to 160 pounds. Always do at least two good warmup sets before lifting your heaviest weight. In fact, you may need to do three or four warmup sets once you can manage 400 pounds or more. No matter how strong you become, you’re still at risk for injury. In fact, the stronger you get the higher the risk, because of the huge poundage you end up using. So far you may have been skipping warmup sets with no ill effects. However, I warn you that one of these days you could be ripping out when rrrrrriiiiiippppppp! There you go – a massive tear has occurred that could require surgery and many months of therapy. It has happened to some of the top pros, so it could certainly happen to you.
It’s just as important as Warmup the goal of a cool down is searching the body to baseline values before exercising this consists of reducing the breathing to normal value lower the body and muscle temperature to create size levels and allow the heart rate to gradually Reduce to a normal rate by not cooling down after a workout the body is not given adequate time to recover & restress the muscle
Cooling down helps to dissipate lactic acid away from the muscles where that’s been concentrated due to exercise this is important because Lactic Acid change the pH levels in the cells making them more acidic and decreasing the effectiveness of enzymes involved in cellular metabolism anticipating lactic acid will allow FASTER & BETTER RECOVERY after exercise.
EXERCISES FOR COOLING DOWN:-
A Cooldown at least last for 5 to 6 Minutes and should Include “STRETCHING”. Static Stretching is holding a stretch is recommended and should be performed on the muscles used during the exercise.
Investing this small amount of time could prevent months of potential grief and misery – not to mention muscle atrophy