The two most common mistakes in exercise warm-up are made by many people

　　I remember telling you before that a complete weight loss plan should include warm-up before exercise - anaerobic exercise - aerobic exercise - stretching. Some people do follow these steps, but why are so few successful in losing weight in the end? This is because a mistake many people like to make is to warm up before exercise.

　　Regarding warm-up before exercise, many people know that this is very important, but when asked how to do it specifically, they cannot answer, or they think that stretching is just a warm-up.

　　Before that, the editor would like to ask you one more question: Do you really think that warming up is just about stretching your muscles and bones?

　　Don’t confuse warm-up with stretching! It can be said that the main purpose of our warm-up is to increase the temperature of the body, that is, the temperature of the muscles, so that our body can adapt to exercise as soon as possible. The focus of our stretching is to stretch the contracted muscles back to their original length, thereby promoting muscle growth.

　　After reading this, you should be able to understand that stretching is not actually the same as warming up. Let me share with you some common mistakes in warming up.

　　1. Not enough time

　　When some people warm up, they simply stretch their arms and kick their legs. In fact, this approach does not achieve the effect of moving the body at all. Relevant data shows that we can only awaken some of the body's desire to move after warming up for about 3 minutes, and only after warming up for 5 to 10 minutes can we fully move our body.

　　2. The warm-up method is single

　　What the editor needs to say here is that different warm-up movements affect different muscle parts. Take running as an example. The most active parts are the thigh muscles, so stepping on the spot, raising your legs high, or walking back and forth are all good choices.

　　Warm-up exercise should be a combination of certain whole-body activities, which can include some stretching exercises and contraction exercises alternately. This can use a lighter amount of exercise to prepare the body for more strenuous physical activities later, which can also prevent sports injuries.

　　Having a safe and effective warm-up also requires order, starting with low-intensity and slow movements, and then slowly transitioning to high-intensity and faster movements. Whether it’s before exercise or something else, the basics of warming up are the same. Let’s take a look at the rough sequence:

　　1. Prepare in advance

　　Warm up according to your own personal situation, which is less likely to cause injuries. The warm-up time should be about 5 minutes.

　　2. Jogging:

　　After doing some stretching exercises related to the knee joint, you can jog for about 3 minutes.

　　Warm-up is still very important for exercise to lose weight. A perfect warm-up can make your exercise effect even better. If you have made mistakes before, then quickly correct them.(99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint)