Warming up before exercise is important! this kind of

It is important to warm up before exercise. Yes, even if it's only a sport of chess. The correct warm-up movement will make you able to move more flexibly during exercise because the body's muscles have been prepared to be more flexible, so you avoid the risk of injury.

What should a warm-up look like before exercise?

Warming up before exercise is useful for increasing body temperature, increasing blood flow and heart rate to prepare the performance of the heart and blood vessel systems, and reducing muscle cramps and soreness, even injury, during exercise.

Quoted by Kompas, Dr. Michael Triangto, specialist in sports medicine, should warm up not too heavy and with light intensity. "If the heating is excessive, it will cause joint injuries. Warm up 5-10 minutes is enough before doing light intensity exercise. Meanwhile, for heavier sports, warm up about 10-15 minutes, ”he said.

Various types of warm-up before exercise

Basically, the type of warm-up before any exercise will be the same, and you can do it according to your own needs. The most common types of heating include:

Static heating

As the name suggests, static heating is done from head to toe without much movement. For example stretching the legs, or knees, like a warm-up routine in old school sports class. You only have to hold it for 30 seconds or so. This warm-up movement is light and painless. You will feel your entire body stretching and affecting the muscles, not the joints.

Passive heating

Similar to static warm-up, but you and one other person will be pressing against each other to stretch your muscles. For example, you could stand with your hips against the wall while your warm-up partner raises your legs and stretches your hamstrings. Passive warm-up reduces muscle spasms and helps reduce muscle fatigue and soreness after exercise.

Dynamic heating

This warm-up involves slowly controlling the hands and feet and bringing them within the range of movement. Your body parts will move and slowly increase their speed, either one at a time or all at once.

Ballistic heating

This heating pushes the body part beyond its normal range of movement and makes it stretch more. Ballistic warm-up increases the range of motion and triggers a muscle to stretch by reflex. Unfortunately, this warm-up can make you injured. Only athletes under certain conditions and are competent can do this ballistic warm-up well.

Active heating isolated

This warm-up is commonly used by athletes, coaches, massage therapists and other professionals. To warm up this one, you need to be in a certain position and hold it well without the help of anyone other than your own muscle strength. For example, throw your feet high up and hold the position.

Isometric heating

This warm-up is a stretch of the muscles in which you hold the stretch for some time. For example, ask your warm-up partner to hold your leg high, while you try to push it in the opposite direction. This warm-up is the safest and most effective warm-up for increasing the range of motion of the joint while strengthening the tendons and ligaments as they reach their flexibility.

Neuromuscular proprioseption

This heater combines isometric, static and passive heating to achieve a higher degree of flexibility. Do this by passively warming up the muscles, and passively stretching them until the range of motion increases. This warm-up is a form of flexibility or flexibility training that also helps increase strength.