Everyone knows how long it takes to warm up before fitness. Generally speaking, we'd better warm up before exercise, and we should start physical activities before exercise. Especially before strenuous exercise, it is necessary to warm up. Let's find out how long it takes to warm up before fitness.

How long does it take to warm up before fitness? 1 generally suitable 15-20 minutes. The time of warm-up exercise depends on the intensity of exercise. Professional trainers usually need about 40 minutes of warm-up to adapt to and improve the exercise effect, especially when the body is in a cold state in winter, the time for warm-up activities should be extended. But for most people to do aerobics or dancing, you can do 15-20 minutes of warm-up exercise in advance.

How long does it take to warm up before exercise?

Warm-up exercises should account for 10%-20% of the total exercise time. For example, 1 hour aerobic exercise, the warm-up time should be within the range of 6- 12 minutes. At the same time, according to the age, competitive or non-competitive, sports, personal physical differences, seasons and temperatures, the time required for warm-up exercise will be different. Generally speaking, warm-up exercise can end when the body sweats slightly, and the number of heartbeats can also be used as the standard for the end of warm-up exercise. The heart rate during warm-up exercise can reach 60%-70% of the maximum exercise heart rate.

How to warm up with exercise?

Supine bridge

Lie flat with your arms at a 45-degree angle to your torso and palms down.

Bend your knees and put your feet flat on the floor.

Keep your back straight, your feet on the ground and your hips up.

Keep your arms straight, extend your right arm backward and roll to your left shoulder.

Return your arm to the starting position, reuse your left arm and keep your hips tight.

Times: 8 groups.

Target area: shoulder, back, hip, hip and back.

Kneel down, put your left hand on the ground and your right palm on your head.

During this time, keep your hands touching your head.

Rest your right elbow on your left arm.

Then lift your right elbow and relax as much as possible. Turn your head away as if you were looking at the ceiling on your right shoulder.

Times: 10 Target area: upper spine, shoulders and neck.

Kneel down against the wall with your right knee and hold the wall with your left hand.

Hold the right ankle with your right hand and hold it.

Lean your left hand against the wall, press your right knee, and push your hips forward until your hips and thighs feel stretched. Pause and then return to the starting position.

Times: 8 groups. Target area: gluteus flexors and gluteus maximus.

Try this warm-up method before doing exercise, which can make you devote yourself to exercise more quickly and is the best care for exercise. Don't overdo it every time you exercise or warm up. If you use a lot of exercise during warm-up, it is difficult for you to have physical strength when you really exercise.

How long does it take to warm up before fitness? 2 How to warm up before exercise? Precautions for warming up before exercise?

1, mainly stretching activities.

Stretching limbs before exercise can make the muscles of trunk and limbs move separately and avoid sports strain or sprain. Pay attention to stretching slowly to avoid sudden exertion. Don't exert any force on the stretched muscles. After stretching, you can do some general preparatory activities, such as running and jumping in place slightly, which not only mobilizes the internal organs, but also warms up the joints of the whole body.

2. Warm-up exercises are divided into two categories.

(1) Total warm-up exercise

For example, brisk walking, jogging, skipping, aerobics and so on. These whole-body warm-up exercises can make most muscle groups of the whole body participate in activities, and the cardiovascular system and lungs quickly enter a state of exercise.

(2) Warm-up exercise of specific parts

Warm-up exercise in a specific part is the special need of the pointer for a certain sport. It selectively exercises specific muscle groups, so that the exerciser's body temperature rises slowly, the muscle groups move rapidly, and the body is getting better and better, which plays a role in accelerating fat burning.

3. Warm-up exercise should not be too intense

The intensity of warm-up exercise is about 40% of the maximum exercise intensity, the heart rate reaches 100- 120 times/minute, and the time is only between 10-30 minutes, usually with slight sweating, and I feel that I have been moving. Warm-up exercise should not be done too vigorously, so as not to cause local muscle fatigue or rapid heartbeat. Breathing increases too fast, which will hinder your health. Therefore, you should measure your physical fitness and exercise before exercise, and adjust the intensity and time of warm-up exercise to get the best effect.

4./kloc-Exercise after 0/5 minutes.

It's best to rest 15 minutes after warming up, because the muscle activity carried out in advance will leave traces of excitability enhancement in the corresponding parts of the nerve center. The physiological effect produced by this trace can make the excitability of the central nervous system at the most suitable level, improve the regulatory function, accelerate metabolism, and help the body to be in the best exercise state.

5, the benefits of warm-up exercise

1, muscles and joints can be stretched and warmed up first, and blood can flow to the muscles to be exercised, which can reduce the risk of sports injury.

2, can make the heart rate slightly higher, avoid sudden strenuous exercise, and it is easier to cause damage to the heart.

3. If you suddenly start exercising without preparation, your muscles will be stiff, your heart will suddenly beat violently and you will be short of breath, which will easily lead to risks. I still call on everyone to warm up fully even if they exercise at home, especially before doing TABATA.

4. Generally, we can divide it into dynamic warm-up plus stretching before exercise and static stretching after exercise. The best stretch in the world! One action activates the joints and activates the core muscles)

5. Warm-up before exercise takes about 5~ 10 minutes, and each movement takes about 10~20 seconds. Remember not to stretch too hard at first, and gradually increase the strength. If the body is not warmed up, overstretching will easily cause muscle strain.

How long does it take to warm up before fitness? 3 how to arrange warm-up?

Warm-up before exercise is very important and exquisite!

I have seen coaches throw students on the treadmill as soon as class begins, and the main training begins five minutes later. I have also seen coaches directly let students squat empty bars on squat days, and then directly enter the training with heavy loads, but is this a good warm-up?

From the literal meaning of "warm-up", it is to raise the temperature of the body and make yourself sweat a little. However, this practice lost the opportunity to "improve the training effect".

Is it wrong to sweat a little?

Actually, it's not. Sweating should be the result of a series of warm-ups. Our main purpose is not to sweat, so we don't need to deliberately find exercises that will make us sweat as a warm-up. Focus on some actions that can make your main training more efficient, and at the same time let yourself gradually enter the main training by the difficulty of the action.

Don't spend too much time relaxing.

Many people often make the mistake of using all kinds of relaxation equipment, such as rollers, peanut balls, tennis balls and even barbells, which leads to spending too much time relaxing before training (let's not discuss whether relaxation will affect training results here). This is a matter of time efficiency. For warm-up, I still hope to have positive actions, and I should not spend most of my time relaxing. I'm not saying that relaxation is ineffective, but if you spend more than half an hour relaxing every day, I think you need to think about whether you haven't found the source of the problem.

Don't spend too much time stretching.

The purpose of stretching is to increase the activity, because people with poor activity can't complete the training action. For example, if the latissimus dorsi muscle is too tight, the front frame of the squat will get stuck and the elbow can't be lifted, which may cause the barbell to slide forward. If the calf is too tight, the ankle flexion activity is insufficient, and it is easy to blink when squatting, so that the lumbar spine is not in a neutral position, resulting in excessive lumbar pressure.

But there are two problems with this stretching method:

First, stretching all the time can't provide stability, and the brain is related to muscles. As long as the brain feels that the body is safe, the activity will naturally increase.

Second, if you really have a problem with muscle flexibility, you can really increase your flexibility by stretching. However, the new range of motion must be practiced through correct action patterns in order to maintain these new ranges of motion. Stretching usually has good short-term effects, but unfortunately, it is not good in the long run. If you stretch where it is tight, this method seems to be unable to find the root of the problem.