2023-12-08 16:26:24
Do you have a warm-up habit before exercising? Why must you warm up before exercising? In addition to promoting blood circulation and increasing muscle elasticity, it can also increase body temperature. Cardiologists have shown that if heart patients warm up, they can significantly reduce angina during exercise.
A cardiologist shares: The older you get, the more you need to warm up
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Liu Zhongping, a cardiologist, shared on Facebook that when he was young, he was very busy with studying and working, so he often only had half an hour to exercise, and there was no warm-up. He would run and swim in a hurry, sweating and his heartbeat would speed up. It was only in the past two years, following I turned 40, that I realized that when I first started exercising, I felt a little unmotivated, and sometimes I even felt out of breath. But following the initial bumping period, my hands and feet gradually began to feel relaxed. Come on, it seems that the more the muscles move, the stronger they become, and the more they move, the smoother the breathing becomes. This also made him realize that the older he gets, the more he needs to warm up!
Warming up can increase body temperature and help warm the heart and skeletal muscles.
Liu Zhongping pointed out that research has found that warming up can really raise the body’s body temperature, which can warm the heart and skeletal muscles, expand peripheral blood vessels, and increase muscle blood flow and oxygen supply. In addition, warming up can relax joints and muscles and avoid hypoxic reactions, thereby reducing muscle soreness and the risk of injury.
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Increase blood flow supply to the heart!Important points for heart patients to warm up
He further said that warming up can also dilate the coronary arteries of the heart and increase the blood flow supply of the heart itself; at the same time, the expansion of peripheral blood vessels can reduce the resistance of the heart to output blood flow and reduce the left ventricular pressure. He also emphasized that if heart patients warm up correctly, they can significantly reduce angina during exercise, reduce shortness of breath and extend exercise time. Generally recommended warm-up exercises for heart patients are as follows:
● Last for 5 to 10 minutes. The more intense the exercise, the longer the warm-up will take.
●Use a slower speed for subsequent formal exercise (if you plan to jog, use walking to warm up).
●Try to move your whole body as much as possible.
●The interval between warm-up and subsequent formal exercise should not exceed 15 minutes.
Liu Zhongping reminded that if people feel a little powerless when exercising recently, and it seems that the original exercise method cannot be continued, they may try to warm up more, and do the expected movements at a lighter and slower speed for 10 minutes, and then continue When you start exercising formally, you may feel like you are “heating up”.
◎ Image source/provided by Dazhi Image/shutterstock
◎ Data source/Dr. Liu Zhongping
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