Although a lot has been said about the benefit of walking (and in this fast), the importance of good warm -up is often ignored. Warm -up exercises are crucial, low intensity movement, aimed at preparing the body for more demanding physical activity. Warm -up before training helps to gradually increase heart rate, improves blood flow and activates muscles, increasing overall performance. This procedure often includes dynamic stretch marks that increase muscle elasticity and joint mobility.
According to various studies, athletes who included warm -up exercises before their main activity experienced better muscle flexibility and less risk of injuries.How do exercises help to warm up?
Exercises heat often increase circulation, and delivery of oxygen increases muscle efficiency, as well as strength and strength. It also prevents a sudden cardiovascular stress during your work that can occur when you suddenly start making cardio.
Prevention of injuries
The main advantage of warming is the prevention of injuries because it raises body temperature, making the muscles more complex and reducing the risk of tears and dislocations during training.
How long should you work?
Studies point out that 10-minute warm-up before exercise improving the oxygen capacity by 20-30%, which can improve your overall workout and improve work.
How does it mentally help?
Good warm -up releases endorphins, which reduces stress and promotes relaxation. This will help you stay focused on the exercise, which will lead to better mental attention and reduction of anxiety. It will also help you increase your motivation and increase overall performance.
How to work?
Depending on the exercise scheme, you can warm up in different ways, including stretching, march on the spot, heel digging, knee lifts, shoulders, knee bending. You can also go to hops, rotations, expansion in the chest, etc. It is important that you listen to your body and do not go overboard with warm -up, which can affect your main workout.
Tips for effective walk (especially for weight loss)
Don’t (just) walk through the open air – make it a fast walk and keep your foot when you go. Try for 30-40 minutes of intense walking, after which another 10-15 minutes of slow walking. Finish it with cooled.
Be consistent: since walking is a low impact exercise, it will only benefit if you do it consistently, day after day. Don’t relax, even on the days you don’t like.
Turn the slopes to your track: walk the tilted path if you can walk during the walk. This will help you reduce more calories and make a more intense workout.
