Why we need warm up

Most people are unaware of the fact that the order in which you perform your training sessions is important. Very often, when we perform a training, we skip or undergo important parts are warm up, stretching and warm out.

These supporting phases usually increase our progress and protect us from injuries. This is a preparation for the whole body, the heart, the mind and the muscle groups that we want to train. Its good practice to start training with little running or walking. Then we can continue with general warm up phase and finally to perform a stretch intended for a particular muscle.
The benefit of this is that you are able to train better, relaxed and ready for higher level of tension.
You can check in how " good " a preparation phase will improve your training by testing a particular exercise. One week do a exercise without a preparation and the the next one do warm up and stretching - you will be amazed by the difference. And about the long-term benefits - less injuries and limited flexibility.
Ideally, it is best to perform a pre-training session, training and post-training in ratio 15 - 65 - 20 , but this is not always possible and highly depends on your goals.

According to my experience:

  • fitness

  • walking 10 - 15 minutes

  • stretching 5 minutes - specific muscles

  • training 40 - 45 minutes

  • warm out 15 minutes cardio

  • karate

  • running 5 - 10 minutes

  • stretching 15 - 25 minutes

  • training 60 - 75 minutes

  • physical exercise 30 minutes

  • swimming

  • walking 5 - 10 minutes

  • stretching 10 - 15 minutes - whole body

As you see it's depends on many factors. In future post I'll post details for each sport.