A well-rounded exercise routine should also include a warm up as an essential component. It allows the body to gradually transit from the resting state to one that demands more. Munmun Ganeriwal, nutritionist and yoga/fitness consultant tells you why you should never skip a warm up. She says, “When you do a warm up, the heart rate, breathing rate and core body temperature gradually increases, preparing the body and system for physical activity. This helps prevent serious injuries.”
Benefits of a warm up
Prevents any potential injury to muscles or joints during the work-out
Enhances the range of motion (ROM) of the joints
Enhances muscle performance by accelerating metabolism and decreasing muscle resistance
Enhances oxygen supply and blood flow to the heart muscle as well as the skeletal muscles
Reduces muscle soreness post work-out
The basic components of a good warm up are…
Duration: Should be at least five to 10 minutes
Intensity: Low to moderate intensity
Mode: Cardio activities like slow walking, slow jog, cycling etc, and muscle endurance activities like shoulder circles, neck rotation, etc.
Did you know?
A warm up is always specific to the exercise, mimicking the movement that will be performed in the subsequent work-out. For example, if your exercise session consists of brisk walking, then a slow walk would be an ideal warm up for you. Similarly, brisk walking serves as an appropriate warm up for those who jog during their active exercise session. Low intensity jabs, punches and kicks are performed as warm up movements before a kickboxing class, and few rounds of suryanamaskars open up the body for the upcoming challenging asanas in a yoga class.
Disclaimer: All information, data and material has been sourced from multiple authors and is for general information and educational purposes only and are not intended to replace the advice of your treating doctor.
The views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.