10 Why is warming up necessary when exercising?
- stephanie1283
- May 28, 2020
- 3 min read
Preventing injury when practising Pilates or any exercise is key and there are 10 principles that you can follow to ensure a safe :
Suitable Clothing – You need complete freedom of movement as you move fluidly from one position to the next. For classical mat Pilates form fitting clothing is preferable as this allows the teacher to see that the student is using the correct muscle groups and retaining their correct form and posture in each exercise.
Diet - As with any form of exercise it is best not to eat a heavy meal just prior to starting a class. A balanced meal of carbohydrate and protein at least 2 hours pre your workout will give you the necessary nutrients and energy for the class.
Joint support -Protect any weak muscles or joints by using strapping or a protective sheath. This will help you maintain a stable position with your muscles and bones during the exercise and protect if still recovering from an injury.
Feel alert - It is important that you feel that you have sufficient energy when training so it goes without saying that a decent a night’s sleep and nutritious food prior to exercising is a must. This will set you up for a mindful practice and help you through it by ensuring that your muscles are not already feeling fatigued pre-workout.
Exercise with moderation - Exercise in moderation - its about quality not quantity! By following a balanced eating plan and a sensible ,varied workout plan it will help you stay motivated and to sustain it for the long-term
Warm Up – Always start with a basic set of warm up exercises pre any exercise class. This brings your body temperature up slowly and loosen all of the muscle groups before you begin the workout ensuring a safe practice.
Stretching and Lengthening – Pilates is renowned for it's ability to help lengthen and stretch out the muscles, so it is important to ensure there is a good range of exercises in your routine that allow you to focus on this. The dynamic stretches that we use in Pilates practice not only build beautiful, long, lean muscles but also help stave off any potential muscle soreness post workout.
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Good Posture – Good posture and alignment is key in any exercise and our daily lifestyle and habits often create bad habits and compromise our posture. That old adage of walking tall and feeling confident is so true - you instantly look taller, better and more confident .No other exercise systems focus quite so much on your form as the Pilates system so walk tall , feel confident and enjoy all the benefits that this will bring to both your body and mind.
Mindful practice – There are six principles to consider when practising Pilates from Centring, Concentration, control, precision breath and flow and all of these require concentration. To get the most out of your class it is important that you concentrate on each exercise taking your attention to the area that you are working on. This concentration will help you not only build your fitness and strength levels quicker but will also increase overall well-being too. - a win win!
Warm down - Cooling down after a workout allows your heart and blood pressure rate to gradually recover and return to it’s normal state. It's important to help your system process what it has just been through and to recover quicker . A quick shower or popping on some warm clothing post class will keep your muscles nice and warm and aid their recovery.
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