Proper Warm-free Warm-up, Preparation Principle
Warm-up is the progressive physical and psychological preparation, through preparatory exercises before the main training program. The warm-up is performed at the beginning of a training program before the main part of the training or before the race. Performing warm-up through movements precedes these stretches, in particular in fitness programs. Warm up when done properly does much more than just prepare your body for training. For example, it can relax your stiff muscles so that they are able to withstand a very heavy load. It can also improve your performance.
Your sensitivity to injuries from participating in sports activities can be greatly increased if you have not warmed up or warmed up the wrong way before. The duration of warm-up depends on the overall duration and type of main workout. Other factors that determine the duration of warm-up are the level of fitness, as well as the age of the trainee. The usual time frame for a proper warm-up is 10 to 15 minutes.
Benefits of warming up
During warm-up, researchers have found that the following functions are performed in the body:
- Increased circulation and metabolism resulting in increased temperature.
- Increase muscle elasticity.
- Increased muscle blood supply.
- Gradually increase the heart rate, thereby accelerating the transfer of oxygen to the tissues faster.
- Increase the speed of propagation of nerve impulses and thus reduce muscle tension.
Warm-up increases the speed and strength of muscle contraction, improves muscle coordination and coordination, helps prevent injuries, increases work efficiency, helps the body cope with weather conditions and ultimately enhances the psychological mood for exercise.
If the body is not warm enough then the circulatory system cannot supply the working muscle tissue with the amount of oxygen it needs. As a result, the body burns fuel in an irregular manner, eliminating unnecessary metabolism materials in a normal flow and eventually causing explosive movements to cause muscle irritation that may cause injury.
There are many types of preheating, but the two most important are general preheating and special preheating.
- General warm-up includes general exercises that have no specific resemblance to the exercises to be done in the main program. They are designed to warm up all the muscles in general. Larger muscle groups are mobilized to concentrate large amounts of blood in them.
- Special warm-up includes a series of mock-up moves in the main program. Special warm-up is intended to better prepare the area that will be most burdened during training.
Practice has shown that general warming must precede special warming. The last part of the warm-up is dedicated to specific warm-up, performing exercises that are similar to the main workout but with lower intensity. Research has shown that special warm-up has a positive effect on improving performance and protects more from injuries during training.
After general and specific warm-up, it is very important to include stretching exercises in the general warm-up process, focusing on the muscles that will work the most during training. Muscle pulls often occur in muscles that are not warm enough. For this reason, a series of stretching exercises are necessary when warming up.
In no case do we use heating ointments for warm-up, as you owe a lot to injuries as there is often the feeling that the muscle has warmed but eventually it has become epidermal heating.