For any sport that we practice, it is necessary to warm up our body in the same way that after practicing it we have to do exercises so that the muscles relax. The before and after sports training are essential to take care of our body. Part of fitness training is this warm-up, just as when we walk first we do it more slowly and then we gain speed and rhythm as we walk. We will give you some tips so you can learn how to warm up for a fitness session.
It is a mistake to think that to practice fitness it is a matter of going to the gym with sports clothes, getting on any fitness machine or device and practicing. This, in addition to posing a serious risk to the body, ends up exhausting us before time, and prevents us from giving the maximum in each effort, because the body is still ready to assume the new demand to which we want to subject it. For this reason and so that your body performs better and does not run out before time, we teach you how to warm up for a fitness session:
What do you need to warm up for a fitness session?
- 10 minutes to warm up
- Oscillatory exercises, rotation and stretching
- Light abdominal and spinal
- Continuous run
- breathing
Instructions for warming up for a fitness session
- For this demanding physical activity you need a minimum of 10 minutes prior to training, a good warm-up cannot be done in a hurry. If you do not have that time, it is better that you shorten the session, it is preferable that you take away part of the training time and dedicate it to a good warm-up.
- The ideal is to start heating from the top down; in addition this order will help you so that you do not forget to warm up any part of the body. You can start with the neck, or the arms, without involving other parts that are not yet ready. On the other hand, if you started with the legs, for example, this would put an effort on the abdominals, shoulders or neck that it is preferable to avoid ahead of time.
- The warm-up movements should be oscillatory, preferably rotational, rather than the jerkier forward and backward, right and left stepping movements. Rotate your neck, wrists, forearms, shoulders in a circular direction, always focusing on the areas that will bear the greatest effort during the fitness session.
- This part of the warm-up aims to prepare the joints to prevent sprains from occurring during the training or fitness session.
- It is good to combine rotational movements with stretching, which are useful to avoid ligament strains. Each one knows himself and knows well which are the most fragile areas that are why it is necessary to devote greater care to heating those parts so that they do not suffer.
- Then we can work on some continuous running, and follow up with some sit-ups and push-ups. Thus, the muscles will begin to adapt to the effort.
- All warm-up exercises must be accompanied by adequate breathing: you must oxygenate the muscles so that they have enough energy, so breathe deeply and in a rhythmic way.
- After 10 minutes of warm-up you can start your session and don’t forget to do exercises to loosen up.
Tips for warming up for a fitness session
- Each person must adapt the warm-up to their physical form, paying attention to their own weak areas; this is independent of whether your session is a group session.
- A good tip is that if you are going to start in fitness, dedicate your first two sessions only to warm-up exercises so that you will be able to tone your muscles and prepare your body well for exercise.
- Performing warm-up exercises will prevent possible injuries.