Time and again we see that some athletes do not warm up before strength training. They want to save time or are of the opinion that the muscles are only properly used during strength training. But if you don't warm up, injuries are more likely. These endanger the entire training success so far.
Anyone who wants to make Frankfurt their fitness city with their personal trainer will have to get used to the idea that a comprehensive warm-up will precede every workout. Only with this is the body able to really give 100 percent. Warming up ensures that the body is prepared for the upcoming load, that muscles, tendons, ligaments and joints are prepared.
Last but not least, the cardiovascular system must also be given a certain amount of preparation time, because it is not particularly healthy for anyone to start from 0 to 100. The benefits of warming up properly include:
· better supply of oxygen and nutrients to the muscles
· Resilient musculoskeletal system
· Elastic tendons and ligaments
· mental preparation for the training
· less risk of injury Allow around ten to fifteen minutes for warming up. Even though this may seem like a lot of time, it actually saves time in the end: an injury would set you back in your training, and the muscles are weaker if they have not been warmed up. The second point is very important: a warmed muscle produces much more power than a cold one! If you want to push yourself to the limit, you need warm muscles that are resilient and less susceptible to fibre tears.
The body must be brought up to temperature like a well-functioning machine, which is best done in two phases:
1. General warm-up The body gets going and is best warmed up on the treadmill, on the cross trainer or while running outside. A casual warm-up gets the cardiovascular system going and slightly raises the pulse.
2. Special warming up This involves warming up specific muscle groups that will be needed afterwards during strength training. Several repetitions of light exercises are ideal for this: circling arms and legs, light rope skipping, stretching and similar movements are ideal.
Prepared like this, the training can begin! The body is immediately ready to take a load, and the demanding exercises can be started after the warm-up. The muscles, the entire musculoskeletal system and the cardiovascular system are less susceptible to injury.
Now Frankfurt was used as a warm-up with the personal trainer, followed by strength training. In order to cool down the body again, a professional cool-down is needed, which also ensures that injuries are avoided. This cool-down phase is the last one in a training session and should be scheduled for ten to fifteen minutes. The aim is to calm the body down and lower the pulse. If you don't have a feeling for this, you can also use a fitness tracker and lower your heart rate to between 100 and 120. The regeneration of the muscles begins during the cool-down phase and the growth of the muscle fibres can start. Muscle soreness is avoided or at least reduced and strength increases more quickly. Possible exercises for cooling down after training are:
· Stretching, lunges and conscious breathing for better oxygen supply to the body
· Light cardio training on the treadmill
· Relaxing fascia training
· light massages
· Sauna sessions and cold therapy For cooling down after training, a little trial and error is certainly called for, because everyone has to find out for themselves what is good and feels helpful. Every body reacts differently. The important thing is to keep reducing the intensity until the body can return to its original resting state towards the end of the workout.