Why do you include a pulse raiser in warm up?
A pulse raiser is an activity performed at the beginning of a workout to increase heart rate and prepare the muscles and body for the more demanding activities that will follow in the workout. There are a few reasons why including a pulse raiser in a warm-up is beneficial:
1. Increased Body Temperature: A pulse raiser helps elevate body temperature, which is important for improving muscle performance. Warm muscles are more elastic and can contract more forcefully, reducing the risk of injuries and improving the overall effectiveness of subsequent exercises.
2. Facilitated Oxygen Delivery: As the heart rate increases during the pulse raiser, the heart pumps more blood, which carries oxygen and nutrients to the muscles. This increased oxygen delivery prepares the muscles for the increased energy demands of the workout, preventing fatigue and allowing for more efficient muscle contractions.
3. Enhanced Cardiovascular Function: Pulse raisers contribute to the gradual conditioning and adaptation of the cardiovascular system to exercise. Over time, this can improve cardiovascular endurance, meaning you can exercise for longer periods and with greater intensity without getting exhausted.
4. Improved Metabolic Preparation: Including a pulse raiser helps kick-start the body's metabolism. This ensures that the body has the energy it needs to perform at its best during the main workout.
5. Mental and Psychological Readiness: A pulse raiser can serve as a mental and psychological preparation for the workout ahead. It allows the person to gradually transition from rest to a more active state, making it easier to focus on the exercises that follow.
Some common examples of pulse raisers include light jogging, jumping jacks, high knees, bodyweight squats, arm circles, and dynamic stretching exercises that involve continuous movement. The intensity and duration of the pulse raiser should be adjusted based on the person's fitness level and the demands of the upcoming workout.
In summary, including a pulse raiser in a warm-up helps elevate body temperature, facilitates oxygen delivery to muscles, enhances cardiovascular function, improves metabolic preparation, and creates mental readiness for the workout. These benefits collectively contribute to a safer and more effective workout experience.