What is the best way to warm up? The difference before and after exercise

In 2013, the most popular sport for Taiwanese people is road running. Sports have many benefits for the body, but many people may not have a thorough understanding of the necessary knowledge related to sports, and may even have some misconceptions. The US TIME magazine website reported on the top ten new health and nutrition news of 2013, which mentioned the importance of exercise to health and related myths.

Don’t underestimate the health effects of exercise on the body. It can also help high-risk groups reduce the risk of chronic diseases.

Static warm-up exercises affect athletic muscle strength

Warming up and cooling down before and after exercise are important steps to help stretch muscles throughout the body and relieve soreness. However, how much do you know about warming up? A study from Northern Europe analyzed 104 past research papers on athletes and found that static stretching before exercise will affect muscle strength and explosive power. For example, if you do seated forward bends for more than 90 seconds continuously, the stretched muscle groups will reduce their strength by 5.5%.

In addition, if weightlifters perform static stretching exercises before training and then lift dumbbells, the weight will be reduced by an average of 8.3%. The respondents also said that after stretching, their weightlifting performance is less stable and their sense of balance is worse. The study's author, Professor Markovic of Zagreb University, speculated that static stretching exercises help stretch the tendons and bones while also relaxing the muscles, thus reducing the muscles' stored energy and affecting muscle strength performance.

Remember to do a "dynamic warm-up" before exercising

Experts suggest that most people may not be able to feel the slight difference in muscle strength and balance, but it is best to choose "dynamic warm-up" before exercise, such as jogging on the spot, jumping or lifting your feet to stretch your muscles, and warm up the parts that will be moved later in the exercise. For example, if you are running, you need to increase the extension of your leg muscles. If you want to play badminton or tennis, you need to stretch your hands or shoulders. The finishing exercises after exercise should focus on stretching to avoid lactic acid accumulation the next day.

In addition to stretching before exercise, you can do some dynamic warm-up activities. (picture/)

Combined with exercise, it helps patients with chronic diseases control their condition

The report, published in the Annals of Internal Medicine, conducted an experiment on a group of people with prediabetes and found that the likelihood of them developing diabetes in the future was closely related to their lifestyle.

From 1980 to 2013, they were divided into groups of variables that changed their lifestyles. One group, which strictly controlled their diet, exercised regularly every day, and quit smoking, could prevent their health from deteriorating to type 2 diabetes. Although there are drugs that can prevent it, they are not helpful in curing the disease fundamentally. They only control blood sugar through drugs.

The research results also once again confirmed that exercise is helpful in preventing chronic diseases. Just pick 3 days a week and exercise for only 30 minutes each time to sculpt your body, maintain your health, and prevent diabetes and cardiovascular diseases!

★Learn these 8 warm-up moves from "Walking FIT" now!