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Warm up

10.06.2014 14:08

 

Warm up 

Warm yourself up before your workout you? No! Why not? I guess that your practice at something as looks, as I describe it. So you call your friends and ask to see if anyone would like to lifting weights. Once one has volunteered to come along, the sports clothes packed purely in the bag out of the car in the locker room. After you you have finished dressing, you steer you in the direction of your chosen device and packst equal to 20 Kg per side and another 5 kg, because the pretty from the cross trainer looks at you all the time.
 
 
Now, it may sound good to be so, however, the warming of the utmost importance for your body.
 
 

WHY WARMING UP:

Your muscles and joints through the warm-up, loosened up, and thus the risk of injury is reduced
Activation of the cardiovascular system, ie a better circulation and thus a better nutrient supply of the corresponding muscle and blood flow to the cartilage tissue involved.
By warming up the cartilage wins 30% of liquid volume gains, which then can withstand higher loads.
Improved extensibility of the muscle
Stimulation of the metabolism
Body temperature is increased from 38 to 39 degrees Celsius
 
 

HOW TO WARM UP :

 
 
For starters, it is important to know that you can warm up slowly and coordinates itself. Too fast and vigorous warm up your body would hurt, because this would occupy a overacidification cause your muscles. The warm up should take no longer than 20 minutes and not be shorter than 10 minutes, because both would lead to fatigue. Our goal should be the achievement of 39 degrees Celsius.
 
 
 
For starters, you should choose exercises where your whole body is claimed.
 
Best practices are like:
 
Crosstrainer
Stepper
Treadmill / jogging
Bicycle (in the gym)
 
However, you should warm you up gently, ie. it brings you nothing if you within 10-20 minutes. give everything, that would again be overkill. Correct it if you like I said slowly rangehst to the exercise would be. Note here how high your pulse.
Here I have the formula for you for it
 
Let's say you're 25 years old and a man, then reckon.
 
(Male = 220 and female = 226)
 
220-25 = 195
 
So your maximum heart rate is 195 beats per minute.
And so you reckon on your heart rate for your warm-up
195 x (60/100) = 117
195 x (70/100) = 136.7
Note here that your pulse is not already equal to about 136.7 beats per minute, because then you do to much. Reach your pulse which is uniformly 117 to 136.7, then you have warmed up enough.

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