The importance of a good warm-up

We cannot conceive of entering competition or training without a good warm-up. Sometimes it is undervalued. With warming up, we get the cardiovascular, respiratory, muscular and nervous systems to start up progressively, without abruptness. The pulsations will increase progressively and this will favor a good flow of blood providing nutrients and oxygen to the organism. In addition, the increase in temperature favors muscle contraction. These are some of the benefits.

What is warming up?

It is a set of preliminary activities or exercises that are carried out before another physical activity whose exertion demand is higher than normal, in order to start all the athlete's organs. It should be the initial part of any competition.

How does it prepare us physically?

The objective is to avoid the risk of injuryIn addition, starting a physical activity leads to a decrease in the amount of blood to the heart in the first moments, this produces a significant risk for people with cardiovascular risk. It also has the objective of preparing us physically, physiologically and psychologically for an effort.

It helps us to conditioning the respiratory system opening a greater number of pulmonary alveoli allowing a greater supply of oxygen. Too conditions the cardiovascular system since the previous exercise

provides more appropriate blood pressure and hormonal adjustments to reduce cardiac workload. As the cardiovascular system is conditioned, a greater number of capillaries are opened within the muscles and this allows a greater supply of oxygen and metabolic products.

Lastly, also we condition the locomotor system (muscles and joints). By heating we reduce muscle viscosity and this improves contraction - relaxation of the muscles, we improve the elasticity of tendons and muscles, we accelerate the metabolism thanks to the increase in temperature and this makes the substrates for energy production used more efficiently.

Mentally.

Warming can serve us to reduce anxiety, increase the state of alertness by improving attention, helps to concentrate, motivate, spirit of sacrifice, self-confidence (volitional capacities).

Types of heating.

The warm-ups They can be classified according to the use of outside help, specificity of the session or the objective.

Can be Liabilities, causing an increase in body temperature through massages, diathermy (short wave, ultrasound), hot showers, etc., or it can be asset if it requires movement and the involvement of the athlete.

Depending on the specificity of the session, it may be overall, general exercises designed to start up all the systems (locomotion exercises, impulse ...) or warm-up specific, concrete exercises.

By objective we can talk about training and competition warm-ups.

The warm-up should always be in accordance with the distance being trained, the main part of the session and the weather factors.

Parts of the warm-up.

We must bear in mind that decay is also important, a return of calm. Promotes recovery, prevents the collapse of important organs.

• The first part is the start-up, it can be a smooth run, locomotion exercises, changes of direction ...
• The second part is joint mobility. We put all the joints in motion, especially those that support the most effort.
• Third part, resistance or strength exercises. These are short drives or loading exercises.
• The fourth part is flexibility exercises. Muscle elasticity without forcing too much.
• Fifth part would be races in progression to improve technique and rhythm.
• Last part return to calm to recover oxygen and return to a homeostatic balance.