How long to warm up before fitness and what to practice have many benefits. Exercise can make the whole person different. The benefits of preparing for exercise include raising body temperature, raising heart rate, promoting blood circulation and making more blood flow to muscles and tissues. Let's take a look at how long to warm up before fitness, what to practice and related information.
How long to warm up before fitness and when to practice 1 Warm-up needs to vary from person to person, and it is also related to warm-up action, environment and temperature. Generally speaking, whether the warm-up is sufficient can be seen from two aspects: first, whether there is slight sweating or an increase in body temperature and heart rate, and second, whether the muscles and joints needed for exercise get enough activity.
From the beginning of warming up to sweating slightly, many people have different time. Some people start sweating at the beginning of exercise, while others need longer time, which may be related to age, physique, warm-up intensity, temperature and so on.
There is no so-called standard preheating time. The initial exercise is mainly low-intensity exercise, and high-intensity exercise can easily lead to injury when the body is still. Therefore, it is generally recommended to do low-intensity exercise, such as jogging, stepping on the flywheel, pulling the rowing machine, yoga worship and so on.
After slight sweating, you can start to try to do some routine warm-up exercises, such as warm-up exercises and joint mobility, and warm up with the actions in the training plan to feel whether the muscles and joints are fully active in the training action mode.
Everyone's physical condition and exercise intensity are different Not all warm-up exercises are suitable for everyone. Some people may need more time and more exercise to exercise some joint muscles, so they need to try more, accumulate sports experience and understand their own situation.
Therefore, only you know the warm-up time, but you must grasp the degree without affecting the follow-up training or competition. If the warm-up time is too long or the intensity is too large, it is likely to reduce physical strength and cause fatigue, which will have an impact on the later training. This is not the original intention of our warm-up.
How to do basic fitness?
Many people have just started fitness. As soon as they enter the gym, they run a few steps on the treadmill without saying anything. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles and make them soft and not easy to strain. You can press leg press first or do several sets of squats.
When beginners use the treadmill for the first time, they should walk slowly first, and then jog 15 minutes or more. This kind of exercise intensity is the best after 3 weeks, and then gradually increases according to personal physique.
Friends who have just participated in fitness are still confused about the process of fitness and don't know how to exercise. For example, when we started aerobic running, we only knew that we could lose fat, but when we started running, we often forgot to stretch before running, which often led to injuries during exercise.
Normal flow
Aerobic: Warm up muscles, joints and ligaments-aerobic exercise (running, skipping, cycling, elliptical cycling, mountain climbing and cycling)-static relaxation of muscle stretching.
Anaerobic operation method: warm up the target muscle-compound action+isolation action-rest between groups-aerobic exercise method-static muscle relaxation.
People who have just started to go to the gym will suffer more or less sports injuries within 45 days. Because large musical instruments require high flexibility and balance, you must do exercise for at least one month before practice to maintain balance and flexibility. If you keep your upper body upright but can't squat, or you can't keep your balance after closing your eyes, don't touch the fitness equipment.
Many beginners have just arrived at the gym and can't wait to practice all the equipment. Aerobic training equipment, such as a treadmill, will generally not cause sports injuries if it is warmed up in place. But strength training equipment such as barbell is not suitable for beginners. Beginners who want to practice strength can choose 3-5 kg dumbbells, put their hands on their chests, and do it in 2-3 groups 12- 15 push.
In the process of exercise, if there is no training plan, the exercise will lack a sense of goal and direction, and the effect will not be improved. When making a plan, it is necessary to ensure the reasonable collocation and coordination of exercise intensity and diet in order to achieve good results.
1 month: The main purpose is to improve cardiopulmonary function and keep the intensity of primary training unchanged this month. The specific performance is: one training session should not exceed 1 hour, and strength training should not easily touch heavy objects. At the beginning, we should start with basic self-weight exercises, such as push-ups, abdominal tummy-ups, and elastic belt shoulder exercises. To ensure that the muscles in each group are not excessively tired, it is recommended to rest for 30 seconds to 65438+.
The second month: this month is mainly about strength training, mainly squat, hard pull and bench press, but we should try our best to carry the load. Exercise time is 30-40 seconds, rest between groups is 1-2 minutes, aerobic exercise time is appropriately prolonged, protein intake is appropriately increased, carbohydrate is mainly crude fiber, so you can eat less and eat more meals.
Three, after more than two months of exercise, beginners' ability has reached a high level, and they can exercise with the help of equipment. However, in the process of exercise, we should pay attention to slowing down, reducing the interval time and grasping the details of each exercise. Aerobic is still the same as before, but the amount of exercise should be appropriately larger, and so on. In terms of diet, it is more necessary to have scientific methods, less oil and less salt, to ensure good sleep quality, and to try dangerous equipment, and to be accompanied by peers.
People often go into the misunderstanding of muscle gain, thinking that as long as they are heavy, their muscles can grow. Actually, it's not. If the weight is too large, it will cause premature muscle fatigue, affect the smooth progress of exercise, and is not conducive to muscle growth. Therefore, to improve the training intensity, we must follow the principle of step by step, and don't eat a fat man in one bite.
Fourth, we should start with the basic movements.
Many novices are envious of the movements of old hands, so they imitate the movements like cats and tigers, which can neither guarantee the correctness of the movements nor reduce the sports effect. Therefore, it is most important to lay a good foundation to make progress.
How long does it take to warm up before fitness and what to practice 2. How long does it take to warm up and stretch before running?
Personally, it depends mainly on the season. For example, when the outdoor temperature is high in summer, even fun running and morning running will consume a lot of sweat and energy. In summer, the muscles, bones, ligaments and muscles of the human body are relaxed, so there is no need to warm up and stimulate the heart before running. Simply stretch the calf, knee joint and ankle joint at most.
Then warm up and run1-2km at a pace of 6-7min/km. Your body will be fully activated, your heart and lungs will be activated, and your mind will be adapted. At this time, you can run at a speed of about 5 minutes or 4 minutes. After April in spring, you can jog and warm up a little before letting go.
Autumn ends at 9- 10, or you can jog for 2-3 kilometers, and then let go. At other times and in winter, you must jog for 2-3 kilometers before running, and then stretch all your muscles for 20 minutes to fully activate all your bones, ligaments, joints and muscles before you can start running directly.
Second, how long does it take to relax and stretch after running?
After running, especially after repeated running, intermittent running or intensive training, or after participating in half-horse, whole-horse and cross-country races, we must formulate cold-type methods to relieve fatigue in time, relax muscles, jog in time1-2km to relax, and then stretch to relax muscles and joints.
Then massage to relax, the effect is very good! Similarly, when the weather is high and the temperature is low, the time for stretching and relaxing is shorter. On the contrary, the total relaxation and stretching time should be appropriately extended, so that the muscles, ligaments, bones and joints of the human body can be fully relaxed, and the internal and external organs and tissues of the human body can be quickly and well restored and repaired!
How long does it take to warm up and practice before fitness? 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 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 age, competitive or non-competitive, sports, personal physical differences, seasons, temperature.
The time required for warm-up exercise will also 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.