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Fitness Warm-up Exercises And Dynamic Routines Before Strength Workouts

Fitness Warm-up exercises and dynamic routine before strength training

It's evident that warm-up exercises are mandatory before doing strength exercises or resistance training, as well as before doing any sports training, whether for beginners, intermediate, professional athletes, or world champions!
Most injuries happen because of sports mistakes. It does not make sense to start strength training, high-intensity aerobics, playing a sports match, exercises that help burn accumulated fat, exercises that help get rid of excess weight, weight loss exercises, or exercises to lose weight without doing a series of warm-ups! These exercises are necessary both for team sports such as football, basketball, handball, water polo, ice hockey, paddleboard..; and for individual sports such as martial arts, bike riding, table tennis, Ping Pong, Iron ball, surfing, swimming, Mountain climbing, skydiving, aerobics, bodybuilding, fencing, horseback riding, etc! To know more, please check the video below this article, in the Arabic language.

Fitness Warm-up Exercises And Dynamic Routines Before Strength Workouts
Fitness Warm-up Exercises And Dynamic Routines Before Strength Workouts

What's the role of warm-up exercises or warm-up movements?

1- Protection from injury: Most of the physical injuries, that athletes are exposed to, are caused by not performing these major sports movements "Warmup workout" before entering a match, for example, or before starting advanced aerobic exercises or strength exercises! And in this case, we may not determine the cause of the injury!

   In my own opinion, most of the injuries, happening to many athletes, are a result of not doing enough warmup exercises! The athlete performs a limited set of sports movements in a very short time thinking he/she has done his duty, only because of such little sweat (perspiring) on the forehead, or because of some kind of high heart rate or a high rate of breathing (inhale and exhale)! Thus, he/she thinks that he/she has achieved self-sufficiency in the warm-up movements! In this case, we rarely know the real cause of the injury!

   As for the risk of infection, it varies from person to person according to the difference in age, immune system, strength and flexibility of muscles, tendons, and joints, as well as the rigidity of the bones, safety of blood circulation, and breathing! In addition, the difference between people at the level of injuries, resulting from neglecting warm-up exercises, has a deep relationship with both the type of food and the type of lifestyle each person adopts.

   Unhealthy nutrition and unhealthy lifestyle are the only reasons for the spread of diseases and disabilities of all kinds, and none of the prevalent misconceptions about genetics, infectious diseases, infection, chronic diseases, and life span!

2 - Rehabilitation of the athlete's body to do different types of exercises! Warm-up exercises enable the athlete to resist fatigue and thus can successfully complete the sports session to meet short-term goals as well as long-term goals!

What are the risks of not doing the warm-up exercises? 

   In general, athletes are often exposed to various injuries; Sprains, cuts, cramps, broken bones.., but rarely can they grasp the real cause! However, the paradox is even if the causes of injuries are visible most people interpret them to be errors in the application of sports exercises! It means that the wrong application of sports movements led to the injury of a part of the body! Here, a set of reasons is overlooked in addition to a set of consequences, i.e. risks or side complications whose reasons are inaccurately justified! 

   The dangerous disadvantage of injuries, resulting from not performing warmup exercises, is that they do not heal quickly, and if they do, it's a relative recovery! It means that the affected organ (wrist, ankle, shoulder..) is not healed completely! This affected part of the body becomes like a siren, meaning it becomes extremely sensitive to any movement, and to fluctuations in weather conditions, especially in the winter and harsh cold! When the temperature rises, the human body experiences a kind of expansion at the level of muscles, tendons, and joints.., and here, the affected organ succeeds in obtaining some comfort and contentment! But when the temperature drops too low levels, the human body knows a kind of contraction, and thus the affected organ suffers from severe pain!

Causes leading to athlete's injury but is not subject to diagnosis

I already talked about these causes in the topic "Tips about sports and Guidelines on Effective Workouts" and that's why I'll refer to them briefly.

a . Exaggerated dialogue during sports training distracts focus. Instead of focusing on the exercise, the athlete is busying himself with the sterile conversation, which may sometimes end in an argument or a fight! So, sports movements will not perform as they should! Moreover, there is no way, here, to talk about the accuracy of aerobic exercise or mastery of sports movements, realizing the benefits of sports, or awareness of the importance of sports in human life..! It seems as if the goal of this athlete is to perform the sports class as a kind of daily routine, only! The thing that gets him/her seriously injured, and the only justification is errors in the application of a specific sports movement! The best alternative is listening to music through a headphone.

b. Drinking water during exercise leads to serious injuries such as muscle cramps, muscle tears, dehydration due to lymph gland disorder, fainting, heart attacks, heart strokes, and heart attacks due to the negative effect of drinking water during workouts. When we drink water during the sports session, we increase the speed of blood circulation and the speed of the heart rate or the speed of the heartbeat, in an abnormal way!

c. Products used in showering after exercise: In addition to the aforementioned, the use of unnatural products causes disturbance of the senses, hair loss (including eyelashes and eyelashes), skin problems, osteoporosis, the fragility of teeth, impotence and frigidity, infertility, etc! It's healthy to take a shower with warm water only!

d. Type of food: Nutrition scientists say "your food is your disease and your cure"! Therefore, if the athlete’s lifestyle is based on unhealthy nutrition or rather unhealthy eating, he/she will suffer from malnutrition and thus be exposed to serious health disorders, including diseases that affect the internal organs; heart, lungs, liver, spleen, pancreas, kidneys, urinary tract, arteries, intestines, colon, gallbladder..; Or injuries (wounds, fractures, spasms, lacerations, sprains..) in relation to external organs (hands, legs, back, abdomen, chest, shoulders, neck, neck, face, head)! But unhealthy eating is rarely diagnosed as the direct cause of these disorders!

What are the side complications of not doing warm-up exercises?

   They are sided complications, but they are much more dangerous than direct injury, and are rarely addressed! As it's known, the wrong diagnosis of the causes of infection opens the way to random treatments and strange recipes, and provides the opportunity for the true cause and source to continue to recur, how is that? 

   When the diagnostician or expert does not succeed in diagnosing the cause of the injury, this cause escapes and survives and continues to live! The reason in question here is “not to apply warm-up exercises before starting strength exercises” or before playing a sports match or before the routine exercises practiced by most segments of society!

  At the beginning of the topic, I mentioned the tangible risks resulting from neglecting the practice of warm-up exercises or warmup movements, which are manifested in sprained joints (wrist, ankle, shoulder, knee, hip..), wounds, muscle spasms, muscle tears, bone fractures, skull fractures.., although they rarely diagnose this particular reason behind these results! There are serious injuries that result from exercising without warm-up exercises, but most of the injured think that the reason is the mistakes made in the application of exercises, only!

Examples of side complications due to lack of warm-up exercises 

a. Feeling tired, or bored, shortly after the start of exercise, and this's often attributed to the mood swings, the athlete was not in his/her day, or was not mentally prepared, etc! All of these things are just illusions and ready-made judgments that are not based on scientific foundations! Conclusions that do rely on the unseen to justify why such a thing happened signify that we are unable to perceive and understand the causes and effects equation

b. This fatigue and boredom may last for days and weeks, and sometimes for a few months, in which we abandon sports, and we do not know the reason! However, we prefer to take available sedatives and analgesics, such as “lack of time”, “mood disorder”, “cold weather”, "being busy", and “It's okay to give the body a chance to rest”, etc! 

c. Fainting, Heart Attacks, Heart Strokes: When you go straight into strength training without starting with a warmup, you throw your body into a whirlpool much faster than your body speed! You force your body to do exercises even if it hasn't enough energy as it's not well prepared! You forget about the "Step by step" rule and you preferred to jump straight without calculating the distance and without studying the circumference! 

d. Skin infections, sexual troubles, osteoporosis, the fragility of teeth, hemorrhoids, and others: Many athletes often have some spots or skin cracks or swelling due to granules under the skin or above the skin.., and they do not know the reasons! Then, they resort to chemical drugs, ointments, powders, injections, and cosmetic surgery! The result, in most cases, is the exacerbation of the situation and the emergence of much more serious side complications

Extra side complications of the absence of warm-up exercises 

   The same applies to fragility, sexual weakness, frigidity, sterility, and all health imbalances. They are the result of the type of food, that is, unhealthy food, and the unhealthy lifestyle. So, it's clear that "not doing warm-up exercises" is rated under the pattern of unhealthy living! The absence of warm-up exercises means pressing the muscles, tendons, joints, nerves, bones, etc! Doing intense exercises can cause harm because the body temperature, energy level, stamina, and resistance are still low! 

   Thus, a kind of setback occurs at the level of all organs of the human body, causing muscle contraction and organs contraction (respiratory system, nervous system, lymphatic system, muscular system, skeletal system, clinical system, digestive system, lining system, urinary system, circulatory system, and systemic system). immune system..) and glands contraction (pituitary gland, pineal gland, thymus gland, endocrine gland, adrenal gland, thyroid gland, gonads, hypothalamus, pancreas...) and dysfunction of the reproductive organs and cells (bone cells, blood cells, nerve cells, cartilage cells, fat cells, skin cells, muscle cells..), especially the organs responsible for producing viscous materials (saliva, mucus, brain, nerve impulse..) and liquid materials!

  Thus, the viscous secretions are subjected to partial or total solidification, and the liquid secretions are subjected to thrombosis! These two factors are enough to cause all types of cancer, tuberculosis, infertility, disabilities, renal failure, urinary problems, cardiovascular diseases, etc!

What parts of the body should be included in the warm-up exercises?

   All organs of the human body are essential and indispensable! Concerning movement, mobility, and sports, there are certain organs that are entrusted with these great tasks, and that's why we should take care of them, and motivate them to work hard and diligently!
These organs are the joints, muscles, tendons, nerves, bonesveins, etc! The skin can be added because it contributes to the movements of standing, sitting, walking, running, and jumping! Perhaps the most important joints that should be included in the warm-up exercises are fibrous joints, cartilaginous joints, freely movable joints, movable joints, slightly movable joints, immovable joints, and synovial joints!

   To be more clear, it's important to focus on warm-up exercises as well as muscle stretching exercises or stretching movements for the ankle, knee, spine, wrist, elbow, shoulder, neck, and fingers due to the important role they play in moving all parts of the body! They are supported by the tendons, nerves, muscles, bones, veins, arteries, and skin to complete all kinds of movements the body makes!

   Therefore, warm-up exercises and joint stretching exercises should be applied at the beginning of the gym session and before starting strength exercises, no matter how long it takes, why? Because they are movements that contribute, as well, to warming up the tendons, muscles, nerves, veins, arteries, bones, and skin! Warm-up movements or warm-up exercises prevent injury by rehabilitating the body for sports! It also contributes to the emergence of muscular muscles, to achieving flexibility and long breathing, protecting against diseases that result from the big pressure that the body incurs in the lack of these exercises, and to feeling euphoria at the end of the sports session...!

To know more, please check this video, in the Arabic language. In this video, I tried to apply a combination of different warm-up exercises! I hope it helps!



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