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Machine life and lack of mobility have led to many physiological disorders in the proper functioning of human organs, making these malfunctions and disorders due to lack of movement expose humans to many pathological conditions and irreparable complications.
As human civilization develops, one of the ways to get rid of inactivity is morning exercise, but people should not ignore the fact that despite the many advantages of this kind of physical activity, failure to pay attention to some important and basic points may cause irreversible consequences for people.
It can be said that in addition to the importance of having facilities and following a proper exercise regimen, warming up the body before activity and cooling down the body after such activity can prevent many unwanted side effects in addition to improving efficiency.
The most important benefits of warming up before morning exercise
– Raises body temperature and prepares the body’s homeothermic system (hypothalamus) for the changes in temperature that occur during activity. The gradual increase in heart rate due to activity is more easily accepted by the heart muscle.
– Increased cardiac output due to increased venous return and increased flow of accumulated blood in the lower organs, which significantly reduces the load on the myocardium.
– Increased strength of myocardial pumping due to the benefits of warming of the atria due to increased blood volume, increased strength and flexibility of the chordae tendineae, and increased elasticity of the chordae tendineae in the left ventricle.
– Increases the amount of blood circulating in the veins of the body and its flow to the active muscles, due to which the muscles absorb the required fuel and oxygen, which ultimately helps to increase the intensity of the activity.
– Increase the amount of oxygen molecules absorbed and transported by carriers (e.g. hemoglobin) in the blood
– Increases the depth of breathing and subsequently the minute ventilation, ultimately leading to an increase in the partial pressure of oxygen in the bloodstream.
– Increases oxygen partial pressure in the air sacs by reducing the diffusion distance for oxygen exchange between the air sacs and capillaries in the lungs.
– Increase oxygen supply to respiratory muscles (especially the diaphragm) and improve endurance of exercise activities
– Maintains glycogen stores in muscle and liver and increases reliance on fat oxidation during exercise
The most important benefits of cooling down after a morning workout
– Helps process waste products produced by muscle metabolism during exercise, such as lactic acid and metabolic mediators, and increases their consumption by organs that consume these metabolites (such as the heart)
– Reduces the risk of acute or delayed contusions, positively affecting the quality of the next training session by improving muscle efficiency and reducing pain perception.
– Helps heart rate, cardiac output and blood pressure gradually return to normal
– Helps establish hormonal balance through the nerves
– Helps relieve pain and muscle fatigue
– Reduce the risk of dizziness and fainting
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