How long is it appropriate to warm up and run before fitness? For the sake of their health, many people have started to exercise now. Fitness has many benefits to our health, but fitness should not be a whim. So share with you, how long is it appropriate to warm up before fitness?
How long is it appropriate to warm up and run before fitness? 1 suggested 1/3.
In fact, every sport has its particularity, but let's take the most popular running sport now. "Warm-up before exercise is divided into three stages: raising body temperature, static stretching and special stretching.
Warm up before exercise, such as standing well, and the second stage is static stretching. It is generally recommended to do each stretching action for 30 seconds, and the time is between 3 and 5 minutes. Of course, the warm-up time is related to many factors, such as temperature, physical reasons, injuries and so on. In winter, it takes longer to warm up, and if some parts of the body are injured, it may take more stretching time. "
So how long is the appropriate warm-up time?
Measured by a simple time standard, "Generally speaking, if you run for 30 minutes, you need to warm up at least 1/3 of the whole exercise time, which is about 10 minutes." .
Correct warm-up method
Step 1: Warm-up the whole body: It helps to raise the heart rate and body temperature, and enhance the delivery speed of oxygen and other nutrients. Common warm-ups include jogging, brisk walking, cycling (spinning bike), rowing (rowing machine), skipping rope and climbing stairs. The warm-up intensity of the whole body should be low, and the time is 3~5 minutes.
Step 2: Stretching helps to relax muscles, enhance muscle function and prevent sports injuries. Stretching can be done before, during and after training. Ideally, the exerciser should stretch all the muscles of the whole body, and if time does not allow, at least stretch the target muscles (muscles that will be mobilized during training).
Step 3: Lightweight Exercises Before the formal weight training begins, practitioners should do lightweight exercises. For example, before barbell bench press, use a small weight (regular training weight 50? Weight) 2~3 groups of warm-up training (repeated in each group 12~ 15) are very helpful to prevent sports injuries.
Irregular warm-up exercises can hurt people.
The standard of action first affects the effect of warm-up. In addition, irregular warm-up for a long time will lead to physical injury. "Dr. Jiang reminded that mistakes must be corrected in time. These mistakes may be an action or several key points when completing the action.
The two warm-up movements of head turning and knee turning are wrong.
"The 360-degree rotation of the neck will make our small ligaments and small joints wear and tear repeatedly, resulting in some snapping, which will cause cervical pain in the long run." Dr. Jiang said that in fact, not only the neck can't do this circular motion, but also the waist and knees can't do this circular motion. "The transfer of the waist ring makes our waist suffer from facet joint disorder, especially the knee joint can't do this circular movement. There is a meniscus between the upper and lower bones of the knee joint. This circular movement will cause abnormal wear of the meniscus, and the water inside will be missing, which will eventually cause injury. "
How long is it appropriate to warm up and run before fitness? 2. How long is it appropriate to warm up and jog before strength training in the gym?
Before doing strength exercises in the gym, you usually warm up for 10~ 15 minutes. When warming up, do some knee stretching exercises and jog for a few minutes.
Many beginners can't wait to start strenuous exercise as soon as they enter the gym, ignoring an important link-warm-up. Warm-up usually lasts 10~ 15 minutes. Warm-up activities are based on body fever, slight sweating and no fatigue, and mainly low-intensity activities.
For example, you can do some knee stretching exercises first, and then jog for a few minutes; Walk for a while after jogging, and appropriately increase the swing range of the arm; After feeling the temperature rise, do some stretching exercises. In addition, warm-up activities can also be targeted. For example, before rotation training, you can do opening and closing jumps, lunges, leg stretching, and mobilize breathing and leg muscles.
Formal training takes about an hour. Many people run 1 hour on the treadmill as soon as they enter the gym, which makes it difficult to carry out strength training in the later stage because their energy has been exhausted. The correct order is: anaerobic first, then aerobic. For example, after anaerobic exercise such as dumbbell bending and squat improves metabolic function, aerobic exercise is better, but it should be noted that the combined time of the two should not exceed 1 hour.
Tidy up and relax.
After training, 5~ 10 minutes of light exercise can make muscles recover faster and prevent muscle spasms, injuries and soreness. For example, you can walk fast or run 300 meters and do stretching activities.
In addition, relaxation activities are also targeted, that is, which parts of the muscles are used more during exercise and where to relax. For example, rotation training uses more muscles in the legs and shoulders. After training, you can do leg press and turn your shoulders.
How long is it appropriate to warm up and run before fitness? 3 Why do you want to warm up?
Warm-up is to adapt to the state of physical exercise, so it is necessary to improve physical functions related to exercise, such as heart rate, joint lubrication, body temperature and flexibility. Running alone can't improve flexibility and joint lubrication, and needs to be supplemented.
For example, some people feel stomachache when running, or their heart and lungs can't keep up, and their calves are easy to ache. In addition to their own lack of sports foundation, but also because they have not done warm-up exercises. Warm-up exercise can help us raise our body temperature, make our hands and feet more flexible, and effectively prevent bad situations during exercise.
Warm-up can keep us active in sports.
Because many people do not warm up before fitness exercise, they will show no interest in any training of fitness exercise. Doing fitness at will not only has no exercise effect, but also wastes time. Warm-up exercises can make us more interested in sports and last longer. For example, before doing strength training, keep running for 15 minutes to promote blood circulation. The body first enters an oxygen-consuming state, and when doing strength training, the body will consume more fat and calories.
Action 1: plate support
In sports, flat support requires more strength and exercises a wider range of muscles. Therefore, the metabolic rate of the body will increase every time the plate is supported. The point of this action is to keep the elbow joint and shoulder joint at right angles to the body. Keep prone on the floor and support your weight with your toes and forearms. Bend your arms and put them under your shoulders. Keep your body straight at all times and keep this posture for as long as possible.
Action 2: Squat.
This action requires us to tighten our abdomen, tighten our hips, keep our backs straight, keep our toes in the same direction as our knees, keep our knees below our toes, and keep our thighs parallel to the ground.
Action 3: Turn jumps on and off.
Doing this action can quickly increase the heart rate and let the body quickly enter a state of burning fat. Open jumping is a very common exercise to warm up and burn fat. Its action points are adduction and abduction of hip joint and shoulder joint. Keep your body steady, put your feet together and clap your hands on both sides of your thighs. Pay attention to the fact that the body still extends to the top of your head, and try not to bow. Take off in a standing position, and spread your feet outward about 1.5 shoulder width (pay attention to cushioning, excessive forefoot and slight knee flexion). High-five your hands to the top of your head, keeping your elbows as straight as possible and your body stretched upward.
Action 4: Lift your legs high.
This action should keep your body upright, your feet shoulder-width apart and your hands bent at your sides. This is the starting position of the action. Raise your right knee to waist height, swing your left arm forward and your right arm backward. Put your right foot back on the ground, then lift your left knee to waist height, swing your right arm forward and swing your left arm backward. Repeat your legs alternately.