Muscle warming: the benefits and the lesson to do at home
The muscle warming before any physical activity is essential, not only to avoid hurting you but also to prepare the body and mind to the effort. It is a stage that can not be skipped, either in winter or in summer, because it gives the body the ability to adapt to the conditions imposed by the environment: temperature, humidity, altitude, etc ...
In particular, warming up before sport stimulates the heart and the lungs helping them to reach their optimal functioning in anticipation of intense exercises: being a less demanding activity than the training you will do later, causes the heart rhythm ( FC ) to gradually accelerate to be ready when you start the actual work.
According to studies conducted with the help of an electrocardiogram, skipping this phase before a physical activity increases the abnormalities of the heart rhythm by 70% . Warning: heating does not mean stretching! Giovanna Lecis , Melarossa's expert fitness trainer, helps you to understand better what it is and why it is so important.
Muscle warming: the benefits
- Gradually increase the heart rate and, consequently, the flow of blood and oxygen into the muscular districts.
- It increases the body's temperature at the muscle level, inducing an improvement of the elastic capacity of the muscle and allowing it to perform faster and more fluid movements.
- It increases the production of synovial fluid, a product that has the important task of lubricating and nourishing the articular cartilage avoiding the risks of degeneration due to wear, caused by mechanical friction.
- Also from a psychological point of view, the heating allows an ideal predisposition to the next job, preparing you for the type of training you will have to face.
Muscle warming: Giovanna's program
Fill up with energy the morning you just wake up or charge before a workout : to start your muscles in just 5 minutes , run with Giovanna a complete heating program that will make you work every part of your body! Stretches legs and arms, activates the muscles of the abdomen, unrolls the spine and regains momentum and vitality in time to music. Here are some tips of Giovanna to perform it best.
Scaldarti is used to prepare the body, not to wear you down, so it must be done gradually.
The time spent on heating should always be proportional to the type of physical effort that will then be required. If you have planned a 40-minute workout, it is important to spend 5 to 10 minutes warm up. If you go running , remember that the body is like a car and in cold it works bad so do not ever skip muscle warming.
Muscle warm up can be done both in the morning and in the evening, that is, before any physical activity, what matters is the time between heating and work out , which can not be excessive otherwise the benefits of heating activity.
The Giovanna program lasts about 5 minutes and it is sufficient to do it only once to activate and warm up all the joints and the large muscle groups.
The heating must be dynamic, with stretching exercises but always done in a dynamic way: the goal is to warm up. Instead it is important to spend a few minutes stretching at the end of the workout in order to relax the muscles and promote relaxation.