To Know the Warming-up Exercises Correctly

When you wear the clothes that you want to wear in the running and ready to begin to run, wait a minute, it is not the time to run. Maybe your thoughts have been prepared well to run, but your body is still not ready. Probably your body does not do anything for one day, so it is not the appropriate time to do exercises suddenly. Your body must make preparation for doing sports before running, it is the effect of the limbering-up exercise. The limbering-up exercises can improve the erethism of the central nervous system, adjust the bad state before the race, speed up the reaction speed of the brain, and prepare for the race.

However, some people believed that the warming-up exercises was not significant. You would discover that people had the opposite ideas about all aspects of the running while you had the further understanding of the jogging. The limbering-up exercises had a magical factor that Vaughan Thomas wrote in Science and Sports. They meant that the warming-up exercises had its benefits. But, the benefits were not so many as people considered widely. He said that the warming-up exercises could improve the function of the organ and won the race, but in most cases, the warming-up exercises consume the physical strength and lead to failure. His words are probably right. Yet the limbering-up exercises were still significant in some ways, so we should not ignore them.

The cardiologist, Dr. Paul Act, who had introduced in chapter III said,  the limbering-up exercises could improve metabolism and increase the body temperature, thereby enhancing the contraction function of the muscles. In the article which was published in "American Physical Therapy" he said, for the middle-aged and elderly people, it was especially important to strengthen the blood circulation of coronary artery. Your heart might not get enough blood at the starting of the strenuous exercises if you did not do the limbering-up exercises in advance. The report of Dr. James Barnard who studied in the School of Medicine, University of California, Los Angeles had the same idea with Act. When forty-four healthy man whose age were from twenty-one to fifty run on the treadmill which was rotating rapidly without doing the warming-up exercises, more than two thirds of the people appeared the ECG abnormalities. On the contray, before running on the running machine, in the first two minute, if you did the limbering-up exercise, almost all the electrocardiogram abnormalities would disappear or relieve. Because the warming-up exercises increased the flexibility. Running did not do well in promoting the flexibility just as what was mentioned in the third chapter. For example, running in enhancing the flexibility was poorer than swimming, handball, tennis and a bit better than walking, golf and bowls. Because some people often ran, their muscles were tight, especially the calf. When you were running, the rage of the muscles movement was small and you were always repeating the same action, this was why running was poor in enhancing the flexibility. You could adopt a variety of different kinds of running to increase the rage of the muscle movement slightly such as running and jogging, uphill and downhill, yet it was still necessary to do some exercises to improve the flexibility.

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