Warm-up or stretching is an important part of any training of a top athlete. And you shouldn’t skip it in your training plan either. In addition to the fact that warming up before training will boost your performance during training, a quality warm-up will prevent potential injuries. Especially muscle ones such as pulled or torn muscles
Warm-ups – an important part of training
Warming up before a sporting performance is often underestimated and neglected, either because athletes don’t enjoy it or because they have little time and the training itself is more important to them. However, even if you don’t have as much time to train, you need to treat the warm-up as a full training session and not forget about it. A quality dynamic stretch will only take you a few minutes. What’s more, we also have recommendations for you on how to warm up your whole body quickly without having to worry too much.
Which warm-up should I choose?
The form of the warm-up is, of course, up to you and depends mainly on what activity you are going to do in your training and how much physical exertion it will involve. But you should definitely not skip the initial warm-up of the strained muscles. Running, riding a treadmill/bike, rowing on a treadmill or dynamic jumping (such as jumping rope or jumping-jack) are ideal. 5 minutes should be enough. You should follow your warm-up with dynamic stretching. Perform all exercises without long stretches or jerks. However, do not forget to stretch all parts of the body that will be stressed during the workout
Various warm ointments, massage rollers or massage guns can also help you warm up your muscles. The latter is the most versatile helper, as you will use it in all phases of your training. Massage during your warm-up can stretch your muscles in less time and even increase your range of motion. According to research, range of motion increases by 50 to 80% in 30 seconds of using a massage gun, thanks to the high power of the impulses that reach deep into the tissues, stimulating your nervous system and generating heat
Stimulating your body with the vibrations from the massage gun causes you to feel immediate relief in the affected area, but it also turns on the sensory receptors of your muscles, increasing your range of motion and releasing tension. Last but not least, blood flow is also increased and much more nutrients and oxygen are transferred to your muscles
To use the massage gun to warm up, focus on the muscle group you will be exercising. Give each group a minimum of 30 seconds, but never use the massage gun on the joints. Always stay only along the muscle and massage it back and forth. At any time, even during the exercise, if you feel tightness, it is a good idea to stretch the muscle. Place the massage head on the tense area and massage for 15 seconds. Not only will you feel immediate relief, but with the loosened stiffness you can continue at the same pace and not limit yourself in your workout
MB3 massage gun
Massage gun MB3, 14.5 x 9 x 4.5 cm, Operating time 3-4 hours, Li-ion battery 2000mAh, Package includes Massage device, 4x massage head, Instructions
63.5 €
Massage gun MB4
Massage gun MB4, 14.5 x 9 x 4.5 cm, Operating time 3-4 hours, Li-ion battery 2000mAh, Package includes Massage device, 4x massage head, Instructions
42.0 €
What are the benefits of stretching?
- reduces muscle stiffness and increases flexibility
- improves posture
- minimises stress
- eliminates the risk of injury
- improves overall functional performance of the body
Massage guns are nowadays considered to be devices primarily designed for recovery after sports loads. However, their use is much broader. They also work great just during a workout and if you use them to warm up, you save yourself the “hassle” of massage rollers and give your body a much needed stretch
How is lactic acid related to physical activity?
Lactic acid is the bogeyman of perhaps every athlete. It is often confused with the word lactate, which is already a product that is created during physical exertion in response to it. Overestimating one’s strength in the gym or taking away the stretching can cause strained muscles and pain in them due to lactate, which usually comes a day or two after physical exertion and can last for several days. We are talking about the so-called muscle fever.
This is due to the fact that a good dose of energy and performance is needed during physical exertion. And glucose is the key energy source here. Lactic acid is produced by the breakdown of glucose in the muscles, which is normal in normal activity. It is formed in small quantities and travels to the liver, where it becomes glucose again. However, if an athlete overdoes training, a higher concentration of lactic acid begins to form in the muscles and does not make it from the muscles to the liver. Therefore, crystals begin to form and lactate is produced, which then triggers pain in the muscles. It also causes cramps in athletes, as well as fatigue. This is due to the fact that during such exertion glucose is burned directly in the muscles.
We can reduce the formation of lactic acid by using nutritional supplements such as creatine or L-carnitine. It can also be prevented, for example, by moderate exercise, but also by massage, which promotes blood circulation and provides sufficient blood supply to the muscles. Thanks to the MISURA massage gun, we can speed up regeneration and prevent muscle pain. The massage gun not only helps to remove lactic acid in the body, but also speeds up regeneration.
