As you may already know it is only wise to do warm up exercises before any physical activity. It is done to avoid injuries, increase your heart rate and performance during main exercises. A well done warm up will increase blood flow to muscles involved in the main exercise, hence decrease muscular stiffness and improve your results. Plus, warm up exercises will physically prepare your body to a workout, and you’re your thoughts to a right place. Exercises with kettlebell are no exception. They can only start after a good warm up.
Proper warm up benefits in detail.
As a result of a proper warm up your body and muscle temperature rises, this increases your muscle elasticity. That way your muscles are capable to contract and relax more quickly causing you to be capable of building up speed and strength during an exercise. Warmed up muscles are far more flexible, so it’s far less possible to overstretch them and get an injury.
A great effect can also be seen on circulatory system of your body. Blood vessels expand which helps the blood flow and reduces heart’s stress level.
Warm up exercises are a great starter for heat-dissipation mechanisms of the body (sweating). Sweat helps your body to cool down during the exercises and prevents you from overheating. It is very important, especially during outdoor summer activities. Also, it is proven that first stages of dehydration help burning fat more efficiently, but don’t go too far with that, remember, all the water you have lost during the training has to be resupplied to your body within 24 hours, otherwise it may have a bad effect on your health.
Along with your body heat, the temperature of your blood also rises, it is crucial because blood provides oxygen through hemoglobin. On molecular level, increased temperature weakens oxygen’s binding with hemoglobin, so that oxygen would be more available where and when it’s needed. And as you workout more and more oxygen needs to be provided to your muscles.
Also, motion range around a well stretched joint is increased causing it to be more flexible. That is very important considering the nature of kettlebell training.
So as you can see warm up exercises performed as part of your workout can do a great deal and help you achieve your goal.
Finally, warm up exercises will mentally prepare you for your workout. It will help you focus on the upcoming exercises, clear your mind set up a plan for upcoming workout!
Typical warm up exercises before kettlebell training would be stretching combined with running.
If you are exercising in a gym it would be a great idea to use treadmills or bikes for 5-10 minutes. Combine high paced running with walking, keep an eye out for your pulse and keep it between 125 and 180 beats per minute.
After that make sure you stretch the right muscles. Pay special attention to your core and back muscles since these muscles are the base for any kettlebell exercise.
There is a great variety of warm up exercises; your choice may vary depending on your athletic abilities and goals. There is no question that warm up exercises performed by professional athlete are different from warm up exercises done by amateurs.