Why to do a post-workout warm-up. This part is neglected by many people, and for nothing

Training does not end with the main exercises, it must have a logical conclusion. The ideal point is the warm-up. Let’s find out what it’s for and what it should include.

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The warm-up after strength work is usually a small complex of stretching for all muscle groups. Hold in each position for 30-40 seconds.

Why do a warm-up

The main purpose of the warm-up is to reduce the heart rate. During the training load, the work of the heart increases significantly, and the “muscle pump” comes to its aid. “Muscle pump” is the rhythmic contraction and relaxation of skeletal muscles, which helps push venous blood upward. So, if you abruptly stop muscle contraction, for example, after a long run, in the large venous vessels of the legs blood will be delayed, which will lead to a drop in blood pressure, and then to fainting.

The second task is to normalize breathing. The frequency of breathing is directly related to the heart rate. Breathing helps to enrich the blood with oxygen, as well as the excretion of carbon dioxide. During the hiccup, we allow the body to transition from active breathing to normal breathing by gently reducing oxygen intake and carbon dioxide excretion.

Another goal is to relax the muscle fibers. Not to say that halting improves body flexibility, but it definitely gives the muscles a chance to regain their elasticity. This is especially true in power sports.

How long the warm-up should last

The duration of the warm-up depends on the training load. On average, it lasts 5-10 minutes. As a warm-up can be used both cardio and stretching exercises, or it can be a combination of different types, it depends on the training.

There are many interesting training programs on a treadmill, and at the end of each program, the machine automatically switches the person to a 3-5 minute warm-up, smoothly reducing the pace and incline of the track. If a person chooses a cardio workout without a special program, the recommendations for a warm-up will be to smoothly reduce the speed of movement until breathing becomes even and calm. It is important to do this smoothly, without reducing the intensity abruptly.

If you want to choose easy exercises, however, here is a small complex that will help you to complete the workout competently.

Extension of the arm

Technique

• Stand up, straighten your back, look forward.
• Raise your right arm up, bend it at the elbow, directing the palm to the shoulder blades.
• With your left hand, grasp your right elbow and gently press it toward the center line. Hold the position for 30-40 seconds.
• Change hands and repeat the exercise.

Bringing the shoulder blades together

Technique

• Stand up straight, raise your arms up to the sides, bend them at the elbows in the “Surrender” position.
• In this position, bring your shoulder blades together as much as possible.
• Hold for 30-40 seconds and then relax.

Leg stretch

Technique

• Stand straight, bend the right leg at the knee, pulling the heel to the buttock. You can put your hand around the foot.
• Keep your balance and pull your leg in as much as possible.
• Hold the position for 30-40 seconds and then switch legs and repeat.

Fold

Technique

• Sit up straight, bring your legs together and extend them forward.
• Bend forward with a straight back, trying to reach your toes.
• Make sure your back is not rounded.
• Stretch for 30-40 seconds.

Fold with wide leg extension

Technique

• Sit up straight, legs extended and apart.
• Tilt the body forward, keep the back straight.
• Try to reach as far as possible and lower your abdomen to the floor first, not your chest.
• Perform for 30-40 seconds.

Chumbley

Technique

• Lie on your back, pull your bent knees to your chest.
• Put your arms around your legs.
• Make a few rocking movements back and forth, relaxing the lower back.
• Do this for 30-40 seconds.

Also a good way to end the class is to do a few breathing exercises. For example, deep inhalation and deep exhalation for four counts, done for 30 seconds. Now you know why you need a warm-up and how to do it. So, as you complete your exercise cycle, think about your body.