Warming up is the first important step before entering a sports workout, which not only helps optimize efficiency but also reduces the risk of injury to the body.
Ignoring the launch
Skipping the warm-up part or performing it superficially will prevent the body from warming up in time, and the muscles, joints, and cardiovascular system from adapting in time. This is the reason for muscle strain or easy injury. Accordingly, spend 5-10 minutes warming up carefully will help the sports workout become more effective.
Warming up with heavy intensity
Warming up with heavy intensity will make the body tired right before training. Therefore, the appropriate time to warm up depending on the level of exercise, usually it will take about 5-10 minutes to warm up for the body to be ready when entering the main training session.
Early static stretching
Performing static stretching exercises (holding a stretching posture) for a long period of time before the workout will reduce muscle strength and reflexes or easily cause ligament damage. Instead, priority should be given to performing movements such as kicking, knee lifting or rotating joints... as well as static stretching at the end of each workout.
Incorrect warm-up with exercise
Incorrect warm-up with exercise will reduce performance as well as increase the risk of injury. Consider the specifics of each sport, for example, jogging needs to warm up by raising the knee, running at a short pace; gym exercise needs to be done 1-2 times with light weights before officially starting the exercise.
