How long does it usually take to warm up in the gym? Actually, we are all familiar with warm-up. Almost everyone knows that insufficient warm-up may have an impact on the body, because warm-up will increase the body's calories. How long does it usually take to warm up in the gym?

How long does it usually take to warm up in the gym? Jogging 10 minutes before running to warm up. Warm-up is to prepare the body, about 10 minutes, and make the body sweat slightly.

Second, do some stretching preparation after warming up. Stretching can enlarge the angle of joint movement, increase the elasticity and flexibility of muscles and tendons, and avoid running injuries. You can do leg press, turn around, clap your shoulders and other activities. Specific practices are as follows:

1, move the knee joint, crouch, hold the knee with both hands, twist the knee clockwise, and twist the knee counterclockwise after doing 10 times.

2. Move the hip joint, and lift your legs alternately, 20 times each.

3. leg press: Relax your shoulders and back. Bend your knees 90 degrees forward with one leg, so that your thighs are parallel to the ground. Bend your other leg, touch the ground with your toes, and keep your upper body upright. /kloc-After 0/0 times, switch to the other leg to continue.

4. Turn around, straighten your hands, and turn around to move your waist.

5. Move your feet, stand with your hands akimbo, one foot standing normally, one toe touching the ground, rotate clockwise for a while, and then do it counterclockwise for a while.

6. Kick back and forth to move your hips and knees.

7. Stretch the upper body and rotate the neck and arms left and right.

How to warm up safely and effectively

Pay attention to these when doing warm-up exercises: 1. When wearing sportswear, women should remember to wear sports bras. If you don't eat dinner during exercise, you can eat a banana to replenish energy before exercise. Do each of the six warm-up exercises for at least 30 seconds. 4. The whole warm-up exercise should last for 8 minutes to 10 minutes.

Warm-up can start with running. Warm-up running has many advantages: 1, which can stretch and warm up muscles and joints first, let blood flow to the muscles to be exercised, and reduce the risk of sports injury. 2, can make the heart rate slightly higher, in order to avoid sudden and strenuous exercise may cause damage to the heart.

If you suddenly start to exercise 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 the risk of injury. Even if you exercise at home, you should fully warm up. The warm-up action before exercise is about 5 minutes to 10 minutes, and each action can be done for 10 seconds to 20 seconds.

Don't pull the tendons too hard at first, pull them slowly and increase the strength slowly. If the muscles stretch too hard before warming up, it is easy to cause muscle strain.

How long does it usually take to warm up in the gym? How long does it take to warm up before running?

Suggest 1/3 of the practice time.

Dr. Jiang said that in fact, every sport has its particularity, but taking the most popular running sport as an example, "the 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." Dr. Jiang suggested.

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 does it usually take to warm up in the gym? How long does it take to warm up?

Generally 15-20 minutes is appropriate. 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 exercise 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.

Possible consequences of exercising without warming up.

1, plantar fasciitis: Some people have heel pain after exercise, especially when wearing flat shoes. It is easy to get this disease if you don't warm up before exercise. Moreover, because the plantar fascia is difficult to relax and recuperate, it is difficult to cure the disease.

2, knee injury: Many people think that only people with too large a weight base will get knee injuries during exercise, but it is not. Even if people with normal weight do exercise, if they don't open their joints through warm-up, they will also cause knee injuries.

There are many consequences of not warming up, but both of them are difficult to recover once they are injured.

Six disadvantages of not warming up

1, if you don't do warm-up exercise, the muscle temperature will not rise, and the blood circulation will be poor, which will easily cause muscle strain.

2, do not do warm-up exercise, muscle contraction speed and contraction force is weak, easy to cramp.

3. Without warm-up exercise, the increased muscle efficiency due to the decrease of viscous resistance makes the supply of nutrients poor, which is not conducive to the elimination of waste in the body and the metabolic efficiency is low.

4. Without warm-up exercise, the quick response to neutral stimulation is weak, which affects the exercise effect.

5, do not do warm-up exercises, poor coordination.

6. Without warm-up exercise, the efficiency of the heart and respiratory system is weakened, including strengthening the combination of oxygen in heme and not improving aerobic metabolism; Can not increase the blood flow in the lungs; Can not increase the oxygen exchange in the tissue (because heme will provide more oxygen at higher temperature).

How long does it usually take to warm up in the gym? What is the effect of not warming up before fitness?

First, it may cause cramps.

Before exercise, if we don't warm up for a short time, then we may cramp because some of our tendons don't respond during exercise.

Meridian is an important organizational structure connecting our bones and blood, and it is also very fragile. Although the elasticity is good, once it is stretched hard, it will also hurt it. The most common is the cramp caused by the inability to recover after inflation.

Second, it may lead to joint injury.

In our daily life, the exercise we often do may be running. But even such a simple and easy-to-learn exercise has a certain test on our knees. If you don't warm up properly before running for a long time

Then the knee may be caused by frequent opening and closing, or synovitis, which is what we often see. In addition, the most standard running posture also has certain requirements for our elbows. Once we start in a hurry, dislocation is also a common occurrence.

Third, it may lead to the recurrence of the disease.

In daily life, in addition to the violent and rapid outbreak of all acute diseases, some chronic diseases can not be ignored. If you don't warm up for a while before exercise

The most common phenomena are dizziness, weakness and shortness of breath. For normal people, these may only last for 5 to 10 minutes, but for chronic diseases, drugs or other treatments may be needed. Finally, there are too many hazards before exercise, so it is very necessary to warm up properly.

Warm-up should achieve three goals.

Before exercise, it is difficult for people's physical function and exercise state to reach the best level immediately, so it is necessary to adjust their functions to the ideal state through warm-up to prevent some injuries during exercise. Warm-up usually refers to the combination of physical activities of the whole body. The amount of activities is light, and there are three main purposes, namely, raising heart rate and improving cardiopulmonary function; Stretch muscles to increase flexibility; Move joints to increase flexibility.

Sudden death is the most serious injury caused by insufficient warm-up. If you don't warm up to the right degree and do high-intensity exercise rashly, your heart may be overwhelmed. People with cardiovascular and cerebrovascular diseases need special vigilance. Warm-up for the purpose of improving heart rate can choose simple activities such as jogging. It is recommended to last for 5 minutes to 10 minutes, and slight sweating is appropriate.

If measured, the heart rate should reach 60% ~ 70% of the maximum exercise heart rate after warm-up. Among them, the maximum heart rate is 220 minus age. Generally speaking, as long as it is about 50% higher than the normal heart rate. For example, your normal heart rate is 70 beats/min, and it should reach 100 beats/min after warm-up.

According to different exercises, there are some differences in the muscles that need to be stretched, but most exercises use muscles, including the back of the thigh, the inner thigh, the calf, the back, the shoulders and the neck.