Each exercise session must start with a warm-up period (stretching, joint rotation, running in place, etc.) and end with stretching exercises, particularly after an intense workout (muscle building, endurance), to avoid injuries and muscle soreness.
All physical exercise must begin with a 10-minute warm-up. Warming up consists of gentle and progressive exercises that allow the body to adapt to effort. While warming up, the body temperature slightly rises, which increases the effectiveness of the metabolism to produce energy. Cardiac rhythm progressively accelerates to adapt to the transportation of oxygen as needed. The elasticity of the muscles, tendons, and ligaments increases and joint lubrication is stimulated. Warming up includes stretching (flexion, extension), joint rotations, muscle exercises (sit-ups, push-ups, etc.), and cardiovascular exercises (running in place, rapid walking, etc.). In the absence of warming up, the sudden passage from the resting state to effort can cause cardiac arrhythmia and joint traumas.
Muscle soreness is the painful manifestation of microtears in the muscle fibers, most often caused by an intense or irregular muscular effort. These microscopic tears lead to a localized and temporary inflammation. Generally, muscle soreness disappears on its own after a few days.
Limbering exercises, also called “stretching,” stretch and relax the muscles to increase the amplitude of movements. All physical exercise sessions should begin and end with a series of stretches (flexion, extension) to prevent muscle soreness or limit its intensity. Limbering exercises facilitate daily gestures, maintain the elasticity of the body, eliminate tension in the muscles and tendons accumulated during the day (overexertion, work in front of the computer, etc.), and extend the autonomy of older individuals. Activities such as tai chi, yoga, and dancing are excellent limbering exercises.
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