The warm-up consists of firing up your body. It helps you prepare your muscles for a FizzUp workout. Its main purpose is to reduce the risk of injury and enhance your performance.
What's the purpose of warming up?
Why do we use the term "warm up"? At rest, the temperature of your muscles is around 96.8°F (36°C). By raising the temperature, you increase the elasticity of the tendons for better muscular flexibility as well as increase the amount of oxygen flowing in the blood. The warm-up raises the temperature of your muscles to 102.2°F (39°C), which is their optimal temperature for efficiency.
The warm-up is a transition phase between rest and initial physical exertion. When at rest, the body is not ready for physical exertion. Your breathing is slow, your muscles are stiff and your heart rate is low. The warm-up process is a progressive start-up for your body and your brain, bringing them up to their peak condition for physical activity.
This is why FizzUp workouts always start with a warm-up, which aims to prepare the body for the physiological constraints you may experience when exercising.
The benefits of warming up
Your body functions better when it's warm. Muscles, joints, and the nervous system all function optimally when your body temperature is higher. This means that raising the muscles' temperature increases the rate of chemical reactions, most notably the consumption of energy sources to act as necessary fuel for different movements. Your joints also function better when warm and allow you to perform larger movements. Information is also transmitted to your brain at a faster rate.
Without warming up, the increase in blood flow at the beginning of an exercise is abrupt and not carried out correctly. Warming up and relaxing your muscles lets your blood vessels dilate and improves blood flow, which transports oxygen throughout the body.
You reduce the risk of injury. Warming up correctly will make your tendons more flexible and your muscles suppler, making them less subject to rips, strains, or pulls. The risk of twisting or spraining your joints will also be reduced. Warming up makes cartilage more flexible and therefore more resistant to impact, as it functions as a "shock absorber". Finally, your nervous system will transmit motor and sensory information from the brain to your muscles more quickly. This improves your coordination, which in turn decreases your chances of falling or executing an exercise incorrectly.
You'll feel more mentally prepared. After warming up you'll feel both physically and mentally secure and ready to start your FizzUp workout.
Our tips on how to warm up
Warming up raises your body and muscle temperature. Here are some tips for a safe warm-up:
- Conserve heat. Make sure you conserve and increase heat throughout the warm-up. You can wear a tracksuit to keep your body completely covered if you need and take it off just before you begin the exercise, once as your body temperature has warmed up.
- Do not interrupt your warm-up, e.g. through taking breaks. If, for any reason, you shorten your warm-up by a few minutes, your body can quickly return to its resting state, meaning that you would need to restart the warm-up.
- A warm-up should be gradual. Intensity should increase, in order to prepare your body for exercise, both physically and mentally, while progressively increasing muscle temperature. This is why the most difficult exercises come at the end of the workout. Don't exhaust yourself: the goal of the warm-up isn't to tire you out. It also shouldn't affect the rest of the workout.
- Alternate the exercises and activate different muscle groups. You'll then work the zones that produce heat and the ones that don't, such as the joints.
- Make sure that you keep hydrated in cold weather, just as you would when it's hot, to compensate for dehydration during exercise. But, don't drink too much water - just take sips every so often!
How you warm up also depends on the physical activity you are about to do, your age (the older you are, the longer you should warm up), your physical fitness level (the more advanced you are, the longer you need to warm up) and any external conditions (if it is cold you should warm up for longer).
Make sure you don't skip the warm-up to make your FizzUp workout as effective as possible!