- Athletes and sportsperson need to warm-up for longer duration
- You warm-up the muscles you are going to use in the day's workout
- Warm-up can reduce joint stiffness and improve range of motion
Warm-up benefits: Warm-up is done before exercising or a workout routine. It is referred to the process of preparing your body for exercising or physical exertion. Fitness experts are of the opinion that warming up is an important of preparing your body for exercising, reducing joint stiffness and injury. Warming up is not the same as stretching. Usually, it involves low-intensity cardiovascular exercises like walking or jogging. You usually warm-up the muscles you are going to use for your fitness routine on the particular day. Doing low-intensity warm-up exercises before your workout routine can gradually increase heart rate and blood circulation, helping you prepare better for high-intensity exercise. Warming up increases your body temperature and improves your exercise performance.
Warm-up benefits: Why is warming up important?
We speak to celebrity fitness expert Vinod Channa who elaborates on the importance of warming up before exercising. He says, "After long working hours or sitting for 8 hours or more, your body becomes stiffer. Warming up is important to allow your body to move in full range of motion, without facing much difficulty or muscle wear and tear."
He goes on to add that warm-up benefits include reducing risk of injury and helping you perform better in terms of exercising. It is when your joints are stiff that you don't feel like exercising or even moving. This is especially true in winter.
Knees, elbows and shoulders are under-utilised joints in people in desk jobs. "A little conditioning workout or warm is important to enable them to exercise without any difficulty. It makes you feel fresher and prepare for your target fitness goal," says Vinod.
It is important to know that duration of warm-up is going to different for athletes and sportspersons, than others. Athletes and sportspersons need at least 20-25 minutes of warm-up, informs Vinod, who trains the likes of John Abraham and Shilpa Shetty Kundra.
"John Abraham does a warm-up for 15-20 minutes and Shilpa Shetty warms up for 10 minutes every time before a workout. John's workout involves heavy lifting and that's why his warm duration is more," Vinod tells DoctorNDTV while adding that most common form of warm-up is dynamic warm-up which involves jogging, walking, etc. There is also static warm-up which involves rotational movements like neck rotation, shoulder rotation, ankle rotation, knee rotation etc.
Before you exercise, make sure you give at least 10 minutes to warm-up your body, preparing it to perform better in the workout routine to follow.
Here's a warm up workout routine shared by celebrity fitness expert Kayla Itsines.
WARMUP TIME!!! This is the kind of high energy warm-up I'll do just before my BOOTCAMP so I am ready to @SWEAT. I know some people skip warm-ups but they're actually SO important before a workout so your body is ready to move and it reduces the chance of injury. I'll be listening to my workout playlist to get me in the zone - LET'S DO THIS!
And just like warm up, cooling down after you complete is equally important. Wait till we talk about that in another article. Happy Monday everyone!
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.