How important is it to warm up before exercising and which exercises are particularly effective?
February 6, 2022 | 20,00 EUR | answered by Norbert Sauer
Dear sports medicine doctor,
My name is Heike Bahr and I regularly engage in sports to stay fit and keep my body healthy. Lately, however, I have noticed that I often experience muscle tension and minor injuries after exercising. I am concerned that I may not be warming up my body enough before starting my training.
Therefore, I would like to know how important it actually is to warm up before exercising and which exercises are particularly effective in preventing injuries. I want to make sure that I properly prepare my body for the strain and improve my performance without risking injury.
I have heard of various warm-up exercises, such as dynamic stretching, jogging, jumping, or arm circles. But I am not sure which exercises are truly beneficial and how long I should warm up before starting the actual training.
I hope you can help me clarify my concerns and provide me with specific recommendations on how to best warm up to improve my athletic performance and avoid injuries.
Thank you in advance for your support.
Sincerely,
Heike Bahr
Dear Mrs. Bahr,
Thank you for your question about warming up before exercise. It is very important to adequately warm up your body before exertion to prevent injuries and improve performance. A good warm-up process prepares your body optimally for the upcoming physical activity and can help reduce muscle tension.
Before you start your actual training, you should take at least 10-15 minutes to perform various warm-up exercises. It is important to include both dynamic stretching and light cardio exercises in your warm-up routine. Dynamic stretching involves stretching the muscles in motion, promoting circulation and preparing the muscles for the upcoming exertion. You can do exercises such as arm circles, leg lifts, or lunges.
In addition to dynamic stretching, you can also incorporate light cardio exercises such as jogging, jumping rope, or cycling into your warm-up routine. These exercises help increase heart rate, raise body temperature, and warm up the muscles. By combining dynamic stretching and cardio exercises, you will prepare your entire body optimally for the training.
It is important to include all muscle groups in your warm-up and avoid excessive strain or sudden movements. Listen to your body and adjust the warm-up routine to your individual needs and physical capabilities.
Overall, you should take at least 10-15 minutes to warm up before starting your actual training. Depending on the intensity and duration of the training, it may be advisable to adjust the warm-up routine accordingly and possibly warm up for longer.
I hope this information helps you optimize your warm-up routine and prevent injuries. If you have any further questions or need assistance, I am happy to help.
Sincerely,
Norbert Sauer
Sports Medicine Doctor
