Why warm up before exercise and how to do it right
Sport And Fitness / / December 19, 2019
What is the warm-up from the point of view of science
Most studiesEffects of warming-up on physical performance: a systematic review with meta-analysis.Dedicated workout prove its positive effect. During the warm-up in the body is a few changesWarm-Up Strategies for Sport and Exercise: Mechanisms and Applications:
- Increases muscle performance due to the increase of temperature. Increased muscle temperature by 1 ° C increases its performance by 2-5%.
- Increased efficiency due to increased recycling and rapid turnover of creatine phosphate of adenosine triphosphate (ATP).
- Conductivity improved muscle fibers: signals from the brain will reach the muscle, causing increased power movements.
- Increased focus on the movement and status of the body. Warming up helps to tune in the workout.
- Increases the speed and agility by reducingWarm-Up and Stretching in the Prevention of Muscular Injury muscle viscosity or internal friction.
- Relaxes smooth muscle of blood vessels. They expand and muscles get more oxygen to work.
- improvingWarm-Up and Stretching in the Prevention of Muscular Injury transmission of nerve impulses to the muscles, increases the reaction rate and reduces the risk of personal injury.
Protects whether warm-up injury
About 30% of all injuries in the sport among professionals and amateurs make muscle damage. Warming up increasesWarm-up and muscular injury prevention. An update. the elasticity of muscles and tendons, so that they are able to last for a greater length without any damage.
To preventNeuromuscular training to prevent knee injuries in adolescent female soccer players. injuries are well suited neuromuscularThe effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review technology: development of balance, Work on range of motion exercises for muscle activation, bleeding body stability.
In addition, it protects against injuries static stretching, but not before, but after training (as hitches). it increasesIncreasing hamstring flexibility decreases lower extremity overuse injuries in military basic trainees. range of motion and reduces the risk of injuries by 12%.
Guide to injury in the gym →
How to warm up, to get all the benefits
Warm-up should be short and light
Too long and intensive workout depletesWarm-up and stretching in the prevention of muscular injury. energy reserves. Warm up no more than 15 minutes immediately before training.
In workout can includeWarm-Up Strategies for Sport and Exercise: Mechanisms and Applications:
- aerobic exercise with moderate intensity, such as easy jogging;
- exercises with the weight of his body, which will help activate muscles;
- slightly high power movements, for example four sprint.
Specific exercises and pick up the intensity on the basis of its features. Good warm - is slight to moderate sweating, heart rate (HR) - 50-60% of maximum (approximately 140-150 beats per minute).
Ideal warm 6 minutes →
Include exercise of basic training
Special sports workouts more effective overall as consider the peculiarities of a particular sport. For example, a warm-up football F-MARC 11+ includes jogging and warm-up exercises for the thighs, poses on a balance ball and the different types of straps for muscle bark: Strong body is required for fast and sharp turns on the run.
Due to the proper selection of exercises F-MARC 11+ gives excellent results: it reducesSoccer-Specific Warm-Up and Lower Extremity Injury Rates in Collegiate Male Soccer Players the risk to hurt the feet of 72%.
on their needs to guard against injury, develop a workout based. Good heat the muscle groups that will be involved in basic training, work on balance, to focus on their weaknesses and previously injured muscles.
Universal warm-up for any training →
Choose dynamic stretching
Static stretching - is holding poses for a long time. Dynamic stretching involves active movements: swinging in a pose, legs mahi, deep squats and lunges and other movements.
Unlike static stretching, dynamic increasesA systematic review of the effects of upper body warm-up on performance and injury strength and power, improvesAcute effect of static and dynamic stretching on hip dynamic range of motion during instep kicking in professional soccer players. range of motion and dexterityDynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance.
Static stretching, on the contrary, reducesReduced strength after passive stretch of the human plantarflexors. maximum muscle contraction by 28% immediately after the warm-up and saves the deficit to one hour. Therefore, it should not be done before training, especially in the power.
Dynamic warm-up for runners →
results
- Warm up to increase speed and agility, increase the power and strength to give more oxygen to the working muscles and tune in the workout.
- Warm up for 15 minutes with mild to moderate intensity pulse at 140-150 beats per minute.
- Include workout cardio and dynamic exercises to activate the muscles. It will also be useful movement of basic training, but in the Lite version.
- Eliminate static stretching before exercise, perform it after class. This will help reduce the risk of injuries by 12%.
see also
- Take 50 burpee a day, and a month later will transform not only your body →
- 5 exercises from fitness beauties for those who want to transform your body →
- 30 exercises for hard cardio, that will leave you exhausted →