There is no doubt that one of the most recurring New Year’s resolutions is to lead a healthy life, which includes exercising constantly. For this reason, it is important to bear in mind that before starting an exercise routine, an adequate warm-up should be carried out to reduce the risk of stretching the muscle too much and causing injuries, because when warming up, body temperature increases and so does elasticity; In addition, it prepares the heart, lungs and muscles for the phase of greatest effort. Next, Dr. Augusto Ruiz, a specialist in physical medicine and rehabilitation at Clinica Ricardo Palma, gives us more information on the subject.

Differences between warming up and stretching

Warming up involves a series of gentle movements to adapt the body to the subsequent demands of the exercise routines. On the other hand, stretching is the series of exercises that are performed on the muscles after the respective routines. It is proven that stretching before training can weaken muscles and cause injuries

Most frequent injuries for not warming up

The most frequent injuries can occur both in the muscles and in the joints, these are:

• Cramps
• Contractures
• Strains
• tears
• Sprains
• Joint sprains

Warming up phases

• General warm-up: Helps to prepare the greatest number of muscles
• Specific warm-up: Aimed at the muscles or body area that will be used more in each type of training or sports practice
• Dynamic warm-up: Prepare the mind and body with concentration and dexterity exercises

Recommendations for a correct warming up

It is recommended that a good warm-up last from 5 to 30 minutes, depending on the exercise or sport to be performed. The greater the sports demand, the longer the warm-up time. On the other hand, there are important differences in warm-up related mainly to the type of physical activity, age and physique of the person. Also, other variables must be taken into account, such as general health status and body constitution. Not everyone can perform certain sports activities.

It is very important to take into account before starting a sports practice, complete a prior evaluation by the specialist on the condition of the different organs and systems involved in said activity.

Dr. Augusto Ruiz
Specialist in physical medicine and rehabilitation at Clinica Ricardo Palma