Aerobic exercises .. How to protect yourself from injuries?

Hot and cooling helps the right face before and after exercise to reduce the risk of injury and improve your athletic performance. Before going on the walk or running paths, you must first do a short hot exercise, and also try to practice a quick quiet session after the basic exercise. Harming and tranquil exercises can add a few minutes to your exercise system, but it can also reduce heart tension and other muscles. Why should you warm up and calm down? The exercise of hot -up and calm exercises usually requires the performance of the activity at a slower rate and a lower intensity. Hot exercises help you prepare the body for air exercises, and gradually stimulate the cardiovascular and blood vessels, also known as the cardiovascular system, by increasing body temperature and increasing blood flow to the muscles. Exercising hot exercises can also help relieve muscle pain and reduce the risk of injuries. It is noteworthy that the practice of calm to the basic exercise gradually returns to the velocity of heart speed and blood pressure previously for the exercise. The calm can be more important in competitive tolerance sport, such as running races, because it helps to regulate blood flow, but the calm does not seem to help alleviate muscle stiffness and pain after exercise, but more research is needed. There is a debate about whether warm and peaceful exercises can occur, but the right hot and calm exercises do not pose a significant threat. It seems to give the heart and blood vessels the opportunity to start the workout and end it easily, so if you have time, try adding hot -up and quiet exercises to your basic exercise routine. How are you warming up? Start warming immediately before planning to start your basic exercise. Generally, hot -up should start by first focusing on large muscle groups, such as the darling muscles, then practicing more specialized exercises and, if necessary, switch to your favorite or your favorite activity. Start by performing the activity patterns and movement of the exercise you have chosen, but at a low and sluggish rate that gradually increases in speed and intensity, and these are called motor warm exercises, and hot -on exercises can cause light sweat, but it will not make you tired in general. Below are some examples of hot -Up activities: To warm up for fast walking, start walking 5 to 10 minutes slowly. For hot -up to run, start walking quickly for 5 to 10 minutes. To warm up to swim, swim slowly, then increase the velocity as you can. How to soothe the tranquil exercises are done in the same way as the hot -up exercises by continuing the workout for 5 minutes or so, but with a slower speed and less intensity. You can try the following ideas for tranquil activities: To calm down after walking delay the walking speed for 5 and 10 minutes. To calm down after running, it turns 5 and 10 minutes fast. To calm down after swimming, I swim with a few rolls slowly for 5 and 10 minutes. Extension exercises If the long-lasting exercises are part of your daily routine, it is better to practice it to the hot or cool stage, and your muscles will get hot at this time to practice long-lasting exercises. Evidence -exercises can improve joint bend and movement, and it can also help improve your performance in some activities by moving the joints freely within the scope of their full movement. However, studies were not in line with the benefit of stretching exercises in the prevention or injury of muscle pain. Gently treat your body, it can be difficult to adjust time to exercise regularly, as well as hot and calm exercises. But with a little creativity, you can probably practice it too. For example, you can warm up to the gym and calm down by returning.