Some swear by it, others find it unnecessary: Who is right? We dispel five common warming myths.
A cold engine may not deliver top performance immediately, so it makes sense to prepare the body for physical exertion. Correct or incorrect? There are numerous rumors of warming up before training. Time to clean up with the biggest ones.
When you warm up, you move your body more intensely than when you are at rest. Your body temperature rises and you breathe more intensely. To heart must hit harder to provide all bodies with adequate nutrients that give you the crucial dose of energy during your workout. Also it musculature get more blood flow and your led is mobilized – this means that shocks can be dampened better.
1. Heating provides no benefits
Let’s clear up the main prejudices right away. Personal trainer Sanda Marković says: “Nothing is underestimated as much as a proper warm-up for a successful workout.” What does she mean by that? We tell you the three main reasons for the warming:
Heating helps yourself mental to prepare for the coming stress. Simply because it gives you the opportunity to reach the present, leave everyday life and gather and focus.
Heating can do that Increase performance in training. If you start your workout completely cold, maybe even right after getting up, your performance may suffer as a result: you need more time to get out in a steady run, you respond more slowly, or your range of motion is limited.
A cold start can quickly lead to overload of individual parts of the body. Bruising and straining are certainly the most common injuries in sports. The best way to prevent these injuries is to warm up properly – of course it does not provide 100% protection either, but it does alleviate a lot of stress.
2. A warm-up always takes the same amount of time
The exact duration of the heating phase can not be generalized. If you are active early in the morning, it will take you longer to get up to the temperature after waking up. If you do outdoor activities in the cold season, you should also plan more time for warming up than in the summer. The reason: the reduced outdoor temperature affects the musculoskeletal system. Another factor: your age. Young people generally need less warm-up exercise than older people.
3. There is no need for a warm-up in weight training
Many strength athletes complain of hardened muscles and joint pain. “The warm-up is therefore essential, especially when training strength. Mobility exercises prevent precisely these injuries and prepare the body for stress, ”says Sanda. What is mobility training? Dynamic movements stimulate the joints and their parts, such as ligaments and tendons. Light, dynamic stretching exercises and circular motions that mobilize your joints are ideal. Muscle activation is also important. Thera-bands can help adjust the muscles to subsequent higher loads, such as weights.
4. The warm-up is the same for any sport
For a short run in the woods, of course, you need to warm up in a much shorter time than before a sports competition. But not only does the duration of the warm-up vary, the exercises are also different. Do you play sports such as football, hockey, tennis, surfing, skiing or squash? Then you have to adapt to the requirements of your sport – in other words: warm up specifically for the sport. We have four examples of possible warm-ups – depending on the sport.
Jog: easy run-in, backward run, knee grip
weight training: Mobility training, rowing, training sets with no or light weight, resistance band exercises
To ski: Put the ski poles on your shoulders and hold them. Then turn the trunk as far to the left as possible and then to the right. Lunges, squats, jumping jacks.
Yoga: gentle, static stretch
5. If I am already warming up, then I can save myself the stretch
Opinions are divided here. Sanda says: “There are theories that say that post-workout stretching increases the load on the muscle again – it makes the sore muscles even worse.” Her solution? She does not stretch until a day later. This is the best way for your body to regenerate. A little cooling down after a hard workout certainly does not hurt: it helps the body to slowly cool down again and lower the heart rate. Dynamic, relaxed exercises and deep breathing go well with this.