Benefits and precautions of warm-up exercise

1. function

The purpose of warm-up is to raise body temperature and stretch muscles. The warm-up before exercise is to prepare for the cardiovascular system, respiratory system, neuromuscular system and musculoskeletal system, so as to meet strenuous exercise and reduce the risk of injury.

It is recommended to walk or jog for 5-8 minutes, and avoid using muscle stretching instead of warm-up, because stretching cold muscles will increase your chances of injury.

2. Benefits

After full warm-up, it helps to reduce muscle stiffness and make muscle contraction and relaxation more efficient. When the temperature of your muscles increases, the amount of oxygen delivered to your muscles will also increase, and your nervous system will become more active. Generally, low-intensity activities such as walking and walking provide warm-up for the whole body, which is very effective in raising muscle temperature.

3. Passive and active preheating

Passive warm-up is to seek to raise the whole body temperature without physical activity, such as wearing heavy clothes, which is a passive warm-up method. Combining passive warm-up with active warm-up can achieve better warm-up effect.

Active warm-up method is not only to improve the temperature of muscles through low-intensity exercise, but also to warm up the muscles you will use during exercise. For example, warm up your shoulders before bench press!

consider

Warm-up should be to gradually increase the intensity, gradually improve the heart rate and blood circulation, let your body complete the preparation before strenuous exercise, relax joints, increase the blood flow of active muscles, and prevent muscle injury. In addition, warm-up will prepare your mind for sports or competitions. The preheating time should not exceed 20 minutes.

Reminder: Many people like to use video to keep fit! But many training videos don't warm up and relax! Most models have been preheated in advance!

Remember: no matter what exercise you do, you must learn to start your body first! It takes a while to warm up before the car starts, and it takes time to buffer when it stops!

Expand reading? General knowledge of fitness in gym

Suggestion 1: a gym? Software? Higher than hardware

In addition to the environment and equipment, the choice of gym depends on the level of trainers. You know, in the face of cold fitness equipment, people are very easy to get bored, but a hot and dynamic group class can instantly ignite your fitness enthusiasm.

In addition, a competent coach not only guides your teacher, but also supports your friends. At the same time, he is also a supervisor and plays a vital role in your fitness process.

I chose the wrong road.

Choose a rough visit to the gym. Only pay attention to the size, air circulation, cleanliness and comprehensive fitness equipment of the gym.

The right way to choose

In addition to investigating the above items, it is more important to carefully check the coach information of the fitness club, find your favorite items, and observe the experience at least once.

Recommendation 2: Choose a fitness card with a similar fund.

If you choose the right fitness card, it will help you like a fund? Appreciation? Oh! Beauty and health appreciation, of course. For those who enter the gym for the first time, remember not to rush to apply for the annual card. It is best to choose the secondary card first.

There is a simple reason. If you have a year to do something, you will unconsciously put it off. So, the card is lying quietly in the corner of your wallet, rarely? Appear? Opportunity.

I chose the wrong road.

After carefully studying the price list of the gym, I found that the annual card is the most economical, and I love petty gain, so I decided to pay for the annual card with a fool's mind.

The right way to choose

? Saving is wasting? Price is not the first, and choosing the way that suits you is the most important.

Advice 3: Fitness, you have to pass the test.

Before you do fitness, you must pass the physical fitness test, so that you can choose fitness programs according to our body flexibility, fat ratio, endurance, muscle strength and cardiopulmonary ability, so that the success rate of fitness and fat reduction is higher.

For example, those with poor physical flexibility need pilates or yoga training; If the fat content is high, it is necessary to carry out equipment fat reduction exercise.

I chose the wrong road.

I don't know my physical condition at all, and I blindly choose fitness programs based on my first impression.

The right way to choose

Conduct a comprehensive physical fitness test accompanied by the coach. Find out the problem and solve it quickly.

Advice 4: Take an injection. Exercise is not everything.

Many people come to the gym with the confidence of fitness and fat reduction, and regard exercise as their only hope of fitness and fat reduction. But the truth is, you will still face the threat of calories in your daily food. So fitness is not the only thing you need to do, and it is also important to adjust unscientific eating habits.

I chose the wrong road.

If you think you have started exercising, you can relax your vigilance on diet. Exercise can be consumed anyway.

The right way to choose

We should keep scientific and regular eating habits. It's best to ask a personal trainer to help you make a diet plan that matches your fitness plan. The effect of healthy slimming will be better.

Advice 5: At the beginning of health, give yourself a peaceful mind.

Healthy slimming must give yourself a peaceful mind. Note that this is not a struggle in the shopping mall, nor is it the survival of the fittest in professional competition. All you have to do is relax and exercise as easily as entertainment.

I chose the wrong road.

Have the mentality of quick success and instant benefit for fitness, but the body is difficult to achieve in actual operation, leading to? Lofty and humble? Worry, slowly lose confidence in fitness.

The right way to choose

Remember not to rush for success, just keep the fitness frequency 3 ~ 4 times a week. In terms of exercise intensity, we should listen to the guidance of the coach and find the fitness intensity that suits us best, step by step.

Advice 6: Step by step.

Many people slowly slacken off and even lose confidence in fitness because they can't see the obvious slimming effect in a short period of exercise. In fact, this is unnecessary. You have to understand that Rome was not built in a day, and your fat needs to be removed a little bit.