Planning to start a new fitness regime to improve your health and get back in shape? Whatever workout you choose, or whether you have a busy daily schedule, you should never forget to do a thorough warm-up before your workout and a relaxing one afterwards.
It's surprising how many people think they can skip the warm-up and just start working out their major muscle groups, or that they can skip the stretches after a treadmill run. Often it's not because they don't like these parts of the workout, but rather an attempt to save time. Many mistakenly believe that only the main workout itself is important.
But this approach is wrong. Skipping the warm-up and cool-down can lead to more serious injuries and reduce the effectiveness of your exercise.
What does the warm-up bring?
Preparing the body for physical activity is key. Here are the main benefits of warming up:
- Increase flexibility and mobility: warming up increases the elasticity of muscles, ligaments and tendons, reducing the risk of injury.
- Preparing muscles for activity: warming up cold muscles improves their resistance to physical stress and minimises the risk of injury.
- Reducing the incidence of injury: regular warm-ups are key to preventing sprains, strains, fractures and other common injuries.
- Promoting cardiovascular health: The gradual increase in heart rate during the warm-up phase prepares the cardiovascular system for exercise.
- Improving respiratory function: warming up increases lung capacity and promotes a higher oxygen supply.
- Improved blood circulation: better blood circulation ensures that muscles get the nutrients and oxygen they need.
- Increased oxygen saturation: higher oxygen levels improve endurance and overall performance satisfaction.
Myths about warming up
Despite these clear benefits, there are a number of myths that lead people to skip the warm-up phase:
- Myth 1: 5-10 minutes on the exercise bike or treadmill is enough. This is not true. Short cardio activity is only part of a comprehensive warm-up.
- Myth 2: If you exercise regularly, there is no need to warm up. On the contrary, warming up is essential for everyone, whether you are a beginner or a professional athlete.
- Myth 3: Short workouts don't require a warm-up. Even short workouts require body preparation to reduce the risk of injury.
Types of warm-up exercises
The optimal warm-up depends on your fitness level, type of activity and other factors. Warm-ups can be active or passive and include both dynamic and static stretching.
- Active warm-up: active warm-up includes aerobic activities and sport-specific exercises. It is proven to increase performance without consuming energy before the actual workout.
- Passive warm-up: Raises body temperature using external sources such as a hot bath or sauna. Although it has some benefits, it does not replace all the benefits of active warming.
- Static Stretching: Requires holding the position for 30-90 seconds, but may decrease performance before training. Stretching is recommended after exercise.
- Dynamic Stretching: Involves movements that mimic upcoming physical activity. For example, runners might do lunges, swimmers shoulder rotations.
Correct heating techniques
- Joint mobilisation: start the warm-up with gentle joint rotations - head, shoulders, arms, wrists, pelvis, knees, ankles.
- Muscle stretching: Include dynamic movements such as arm swings, lunges, squats, side lunges. Repeat each movement ten times.
How can Karlovy Vary salt help?
For effective regeneration after exercise and relaxation of tense muscles, try a bath with Karlovy Vary salt. Its rich mineral composition helps regenerate muscles and joints, relieves inflammation and promotes overall relaxation. Add it to your post-workout routine for faster recovery and better performance.
