7 Types of Warming Up Before Sports – Exercise is an activity that supports one’s health, besides that exercise is also an activity that can produce various benefits for one’s body. Some doctors and experts also always recommend sports activities to get a healthy and fit body.
However, when doing sports there are things that need to be considered so that the body can feel the benefits of exercise. Doing the right moves, is one thing that needs attention. In addition, warming up before exercise is also important.
The reason is if the exercise is done without warming up, it can cause the muscles of the body to be shocked. Instead of being healthy, Sinaumed’s can actually accept risks such as arthritis and cramps when exercising. Therefore, warming up is important to do. Then, what is a good exercise warm-up movement? Read this article to the end to find out the warm-up moves!
7 Types of Warming Up Before Sports
Warming up is an important step that needs to be done before exercising. Warming up needs to be done to avoid injury when doing sports, such as sprains and others.
Apart from avoiding injury, the warm-up is also aimed at maximizing the main sport that Sinaumed’s will be doing. Warming up can also make it easier for the body’s muscles to do strenuous activities.
Here are seven types of warm-up movements that must be done, before exercising.
1. Passive Heating
Passive heating is a type of heating that can be done with a partner. This type of warm-up is done by standing, then leaning the waist against the wall. Then, your partner can lift your leg and stretch your hamstring.
Passive type of heating is useful for reducing muscle fatigue, soreness after exercise so as to prevent muscle spasms.
2. Dynamic Heating
Dynamic warm-ups will require slow control of the feet and hands. When doing a dynamic warm-up, the body parts will move at a speed which then increases gradually and slowly. Increased speed when doing dynamic warm-up, can be done simultaneously or gradually. Do it as comfortable.
3. Static Heating
The third type of heating, is static heating. This one warm-up needs to be done from head to toe and doesn’t involve a lot of movement when it’s done. Static heating is mostly done especially in the process of learning sports at school.
Examples include rotating the head and stretching the legs for 30 seconds. Movement in static warm-up is lighter, and not painful.
4. Insulated Active Heating
In contrast to static warm-ups which are carried out in schools, isolated active warm-ups are commonly carried out by coaches, massage therapists to athletes. Isolated active heating aims to be able to train the muscles of the body, so it can only be done by people who are experts.
An example of an isolated active warm-up is placing your foot on top in a sleeping position, then holding your foot in that position for a few seconds.
5. Ballistic Heating
When performing ballistic warm-ups, the warm-up movements need to be done with care, as they can cause injury. Therefore, ballistic warm-up is only done by athletes and professionals.
Ballistic warm-up, carried out by pushing body parts past the limits of normal movement. Even though it sounds dangerous and must be done with care, this ballistic warm-up has the benefit of being able to make the muscles stretch more so that the movements made during exercise will increase.
6. Isometric Warm Up
Just like the passive warm-up type, isometric warm-up can be done together with a partner. Isometric warm-up is a warm-up that is done by holding the position of the warm-up movement for some time. Isometric warm-up movements can be done with a partner, if you find it difficult to hold certain movements.
An example is lifting your legs high. Your partner needs to help hold the foot up, and the footwork needs to be pressed in the opposite direction.
Isometric warm-up is safe to do without the need for an expert, the purpose of isometric warm-up itself is to strengthen tendons and ligaments, and increase the range of motion in joints.
7. Neuromuscular proprioception
This seventh type of warm-up is a combination of several other types of warm-up, namely passive warm-up, isometric warm-up and static warm-up. Movements in neuromuscular proprioception warm-up need to be carried out simultaneously, so that a person can achieve a high level of muscle flexibility. In accordance with the purpose of this warm-up, the neuromuscular proprioception warm-up is an exercise in flexibility and muscle flexibility.
How to Do a Warm Up Movement
After knowing the types of warm-up, here’s how to do the right warm-up movements. After that, seven examples of warm-up movements that are commonly done before exercising will also be included.
Warming up needs to be started by walking on the spot. Walking on the spot, can be done using tools such as a treadmill , stationary bicycle or without using any tools.
It should be noted, that walking in place must be started slowly, then continued with brisk walking by increasing the intensity of the speed. Take a brisk walk for five minutes.
Here are four ways to do light warm-up movements before exercising.
- Walk in place for approximately three minutes. Then proceed with the road forward and backward. Move your arms up and down to the rhythm of your feet as you walk in place. Clench your fists, move your arms and bend your elbows as you walk in place.
- Lift one leg by bending the knee about 90 degrees and hold that position for 30 seconds. Make sure your knee can touch the opposite elbow. Then straighten your back, tighten your thighs. Then repeat the same movement on the other leg.
- Do the walk in place accompanied by rolling the shoulders back and forth for a count of eight times. Then repeat the shoulder rotation ten times.
- Stand with feet shoulder-width apart. Then stretch your arms forward, bend your knees and lower your buttocks to thigh level. Hold that position for a few seconds.
After doing these warm-up movements, do not continue with sports. But it’s best to rest first, or cool down with simpler movements. If Sinaumed’s immediately does heavier sports movements, then he is wary of injury. Because the muscles are still not hot to be able to do sports.
To make it clearer, here are examples of warm-up movements that can be done without using tools, but can still make the muscles hotter to be able to prepare for the next exercise movement.
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7 examples of warm-up movements that must be done before sports
Here are seven warm-up movements that must be done before exercising, in order to prevent injury.
1. Head Swirling
Warming up by turning the head is the first warm-up movement, which needs to be done before starting sports activities. This is because, it is better if the warm-up movement is done from the top or head then to the bottom to the feet.
To be able to do a head turn, Sinaumed’s needs to position his body in an upright position. Then face your head forward. After making sure the body and head are in the right condition, then slowly turn your head to the left for eight turns.
Then, still in the same body position, turn your head to the right eight times. Do a rotating motion of your head slowly, so that when you warm up, Sinaumed’s won’t get dizzy.
2. Rotating Arm
After doing a warm-up movement for the head, the next warm-up movement is a warm-up for the arms. To do the arm rotation, Sinaumed’s needs to be in the same position as the head rotation.
Then extend both hands and rotate both arms inward ten times, then rotate the arms outward ten times as well.
3. Rotating Shoulders and Wrists
After stretching the arms, the next warm-up is stretching by rotating the shoulders and wrists. The method is still the same, namely by positioning the body and head facing forward. Then do the first shoulder stretch by rotating your shoulders, in and out for eight rotations.
Then rotate your wrist, in and out eight times. Do both of these warm-up movements, slowly and gradually.
4. Turning the Waist
Stay in the same body position, place both hands on the waist. Then turn the waist clockwise, eight times. Then rotate the waist again in the opposite direction with the same number of turns as before.
5. Leg Lifts
After finishing stretching from head to waist, or the upper part of the body, the next step is to warm up from the waist down.
Warming the body down can be done from the feet, to prevent injury to the knees when exercising. The trick is to lift the right leg with the knee bent. Then hold the leg in that position for a few counts. Then, lift your left leg in the same position you raised your right leg. Hold the leg position for a few seconds.
Then do the next leg movement, namely by lifting the right and left legs and bending the legs backwards. Do this movement, alternately, and hold the leg position for a few seconds.
6. Rotating Legs
The warm-up movement for the lower body is to rotate the legs. Spread your legs, then take a tiptoe position on one leg. Rotate the foot that is in the tiptoe position clockwise, for a few seconds it can be eight or ten.
When the circular movement of the foot on one leg has been completed, then do the circular movement of the foot on the other leg in the same way and the same number of counts.
7. Jump
The last warm-up movement is to do jumps. Position your body straight ahead, and spread your feet shoulder-width apart. Then jump ten times, at a moderate pace and don’t rush.
Now besides the seven examples of warm-up movements from the top of the head to the bottom, there is also a warm-up movement called side lunges which move the lower part of the body. The side lunge warm-up movement can make the buttocks, thighs and calves muscles more relaxed to do sports.
To be able to do side lunges, Sinaumed’s can push the body to the left and keep pushing until the left knee is bent. Then, straighten your right leg and hold that position for 10 to 15 seconds. Repeat side lunges eight times for each side of the body.
The Benefits of Warming Up Before Sports
After knowing the seven types of warm-up, how to warm up to examples of warm-up movements, Sinaumed’s needs to know what are the benefits of warming up before exercising?
The main benefit is of course being able to reduce the risk of injury when going to do sports. Not only that, heating and stretching also has other benefits too. Here’s an explanation.
1. Increase muscle flexibility
Warming up before exercise can increase muscle flexibility. Muscles and a more flexible body will make it easier for the body to move when carrying out heavier sports movements.
2. Lower the risk of injury
As explained above, the main purpose of warming up is to reduce the risk of injury when carrying out strenuous sports movements. Warming up can make muscles and joints more flexible, so when doing intense sports movements, muscles and bones will easily adjust to the state of the muscles that are no longer tense.
3. Increase blood flow
Warming can increase blood flow and oxygen in the body. Blood flow contains both nutrients and oxygen, so of course it is very much needed by the body, especially when exercising which has intense movements.
4. Improve body performance
Warming up can improve body performance. Increased body performance can make the exercise done more optimally. So, the body can also receive the benefits of exercise.
5. Reduced muscle soreness
Muscle pain after intense sports movements can be reduced. Warming up can make the muscles relax, so that when doing sports movements the body becomes more flexible. On the other hand, if you don’t warm up before exercising, stiff muscles will make your muscles feel more painful. Especially after exercising.
6. Keep the heart more stable
Warming up can keep your heart rate more stable. The sixth benefit is also the purpose of warming up so that the heart and blood vessel systems can improve slowly and are not surprised by sudden intense movements.
7. Maintain joint and bone health
Warming up can be beneficial for improving work and sports performance and increasing joint range of motion. Warming up will also provide the body with a ‘lubricating’ fluid so that the joints become more flexible when exercising.
Those are the seven benefits that can be obtained through warming up before exercising.
Sinaumed’s can find out more about heating, such as the definition of heating which has not been explained in this article. Or dig deeper about the types of heating besides the seven types that have been described.
To be able to dig deeper about heating, Sinaumed’s can read and of course buy books related to heating at sinaumedia.com. Apart from books on sports topics, Sinaumed’s can also buy books on other interesting topics at sinaumedia, because as #FriendsWithoutLimits, sinaumedia will always provide interesting and quality reference books for Sinaumed’s. Read and buy the book right now!