1. Why is warm-up important?
To ensure safety, it is generally necessary to do a warm-up exercise before exercising. The main purpose of the warm-up exercise is to slightly increase the heartbeat. It has two benefits:
①Can increase the body temperature of major parts of the body
②It can make more blood (oxygen) flow to the muscles, thus preparing the body for more strenuous activities
Stretching after light activity will make tendons more flexible because it increases body temperature and increases joint range of motion, thereby avoiding joint, ligament and muscle damage.
2. Which muscles need to be warmed up?
Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by walking in place, turning their waists, and raising their knees; for the chest and shoulders, they can turn around, raise their arms and circle, etc. People who like treadmills or skipping ropes can first do 3-5 minutes of brisk walking and some stretching exercises.
3. How long does it take to warm up?
It takes about 3 minutes for the body to realize how much blood it needs to send to the muscles. Warm-up exercises should last approximately 5-10 minutes and should be accompanied by stretches of major muscle groups.
4. Why should we relax?
In fitness classes, when you have reached and maintained a certain exercise heart rate, it is very important to recover slowly. Relaxation has two main purposes:
① It can slow down the high-speed beating frequency of the pulse.
② It can return a large amount of blood to the heart to prevent it from staying in the legs. Abrupt cessation of exercise often results in feelings of dizziness, nausea, and exhaustion, all common symptoms of abnormal relaxation.
5. Relaxation duration
It takes about 3 minutes for the body to realize that it no longer needs to supply more blood to the muscles. A safe relaxation time of at least 3 minutes, 4-5 minutes is certainly better. All relaxation activities should involve muscle nerves to avoid muscle soreness and tightness.
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