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Before starting your daily exercise routine, it is important to warm up well. If the body is subjected to intense activity abruptly, the possibility of stiffness, tears, injuries, etc. increases. Preparing our body in advance helps us “grease” the joints and warm our muscles. Therefore, below, we tell you everything you need to know about warming up before weight loss training:
How to do a good warm-up for weight loss training
- Keep in mind that the warm-up is not training. We must do it in a gentle-moderate way so that our performance is not affected.
- It should be something simple and that it doesn’t take too long, but well done. We must avoid getting tired before starting the exercise routine, so stretching should be dynamic. Also, it is recommended to maintain the same position for about 30 seconds and do about 10 repetitions.
- Another question we ask ourselves most frequently is how long it should last. Usually, around 10-15 minutes is enough. However, this may vary depending on several factors.
- According to the physical state of the individual. It can change a lot according to age or health since they are factors that influence when having injuries.
- Depending on the exercise to be performed later. It is not the same to warm up for team sports as for yoga or Pilates, for example.
- Environmental factors. Temperature. In winter, having lower temperatures, the muscles take longer to warm up, which enhances the appearance of injuries. However, in summer the temperature rises rapidly and we sweat earlier, so our body loses fluids more quickly.
- The time of day / Importance of resting. It is obvious, but it is often forgotten. It is very different to train first thing in the morning than in the evening. Also, it is very important to take care of our hours of rest since circadian rhythms have a direct influence. Not sleeping enough hours influences our performance (even if we drink coffee or energy drinks – counterproductive in most cases -).
- Flu and constipation. In this case, training is discouraged. However, for those who need to continue practicing their routine, it is recommended to slow down during those days and stay well hydrated.
- Altitude. The higher the altitude, the less oxygen, which becomes very tedious in sports performance.
Things to avoid when weight loss training
To prevent injuries it is important to:
- Do not sleep before exercise. We have emphasized the importance of rest. However, it is convenient that when you start your sports routine you are wide awake to avoid confusion and that your performance is not affected.
- Do not wear shoes and clothing that make movement difficult.
- Do not use weight. This should be incorporated later so as not to start at a high pace.
- Not hyperventilate.
- Do not drink stimulant drinks (coffees, teas, energy drinks, etc). The most advisable thing is water to be well hydrated.
Benefits of warming up before weight loss training
- Helps prevent musculoskeletal injuries (strains, sprains, tears, and even tears).
- Carbon dioxide removal. This occurs because an increase in blood flow occurs in our body. In this way, there is a greater supply of blood flow to the muscles. Also, lung capacity is enhanced.
- By increasing the temperature of the muscles we get more strength. If we warm-up for about 10 minutes, we can increase both strength and power.
- We obtain elasticity. This point is an essential factor in warming up. Muscles that were tense, “stiff” loosen so they work better and are less injured. We feel lighter (there is no creaking of joints, no stiffness of muscles that impede movement).
- Hormonal change. When training our body secretes a series of hormones that provide greater energy.
Improves coordination ability during exercise.
- Prepare mentally. It not only brings us benefits on a physical level but also on a mental level. Warming up before starting the exercise helps us to achieve greater concentration.