Warming Up and Warming Down

Introduction Just before we enter the weather of the game, we need to warm your body like football, basketball, swimming, rugby, etc. to damage the muscle by pulling it. Also, it is necessary to warm up after the match, but this is the opposite of warm up. It is important to warm up why warming up at the beginning of exercise or activity to improve your performance and prevent injury.

Why warm-up and warm-up are very important: Warm-up is a gentle exercise time, let the body perform physical activity. Warm-up is important as it prepares your cardiovascular system for exercise, increases your heart rate / body temperature, and warms your muscles. Warm-up will loosen the joint and prevent injury [EG Prevent you pulling your muscles, if you do not warm and you start muscle activity, you can easily pull the muscle Because. Warmth is completed in three steps.

It is important to preheat and cool down before each cardiopulmonary exercise and then cool it. The body muscles work well when body temperature slightly exceeds the resting level, so warm-up improves performance and reduces the likelihood of injury. It gives time to redirect the blood to active muscles in the body and to allow the heart to adapt to increasing demand. Preheating also helps spread the synovial fluid throughout synovial fluid and helps protect the surface from damage. As explained in Chapter 2, warm-up sessions should include low-intensity body movements as well as subsequent activities. Low intensity exercise includes walking slowly before starting an active walk, tapping the forearm and security guards before the tennis match, then running for 12 minutes then 8 minutes. For most sports, active warm-up from 5 to 10 minutes is sufficient.

There are many articles about warm-up and permanent problems on the Internet - how do you know about warm-up? Being able to know when to take the best warm up before the game will result in significantly better performance. Many articles indicate that you feel "light", when ventilation increases, when you are warm, and your muscles are not strained, you are warm enough to warm up. This is very ambiguous and completely dependent on your "light" and "warm" ideas. The time it takes to actually perform the best warm-up is unknown. Does it take 5 minutes, 30 minutes or somewhere in between? The answer depends on various internal and external factors such as the type of warm-up, fitness level, ambient temperature