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Warming up is part of the training that is usually neglected. This is a very wrong approach, as the warm-up is just as important as the actual part of the training, or the stretching performed at the end of the training. Warming up must meet certain assumptions in order to be effective.
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Skipping the warm-up is no only dangerous to health – significantly increases the risk the occurrence of an injury, but also contributes to the extension of the duration training. Someone may ask how skipping a warm-up can contribute to extend the training, since one of its parts is not performed.
No warm-up = longer training
This is because implementing training without warming up makes the first exercise with its proper part are performed with less efficiency. As a result, for the training to fulfill its own the original assumptions it is necessary to extend its duration. It’s worth it point out here that even such a procedure does not restore its original (v “Version” with warm-up) of effectiveness. This applies primarily to exercise performed at the beginning of training.
Something for the muscles
In a properly conducted warming up should include shaping exercises involving all parts of the body. This applies to all workouts, regardless of which one parts of the body will be most emphasized on the right part. Why should you do this? This is due to the fact that the human muscular system is a connected vessel, as it were. During the exercise involving the muscles within the arms, not only the target muscles (the so-called agonist muscles), but also those responsible for maintenance correct body posture and its stabilization, as well as antagonistic muscles (opposite to those stimulated by the exercise) and synergistic (muscles cooperating in the performance of a given movement).
And for the heart and lungs
Warming up is to prepare for the proper part of training, not only the movement apparatus, but also the system blood and respiratory. Therefore, it should also contain endurance exercise (cardio). It is advisable that this be an exercise, which can be performed at low to moderate intensity. Belongs also avoid very dynamic exercises (they are quite contusive and their performing when the body is not fully warmed up increases the risk of occurrence injuries). Hence, in the warm-up, fast, among other things, is perfect walking, jogging (jogging), as well as riding a stationary bike.
What should a warm-up include?
There is really no single one answer to this question. How many disciplines / trainers as many solutions. Generally in There are two methods of exercising amateur practitioners warm-up. The first is that you do the exercises first shaping, and only then endurance exercise (cardio). In turn, in the second approach is the reverse, this is endurance exercise (cardio) is carried out before shaping exercises. Which of the solutions is better? Both solutions are correct. However, the sequence of exercises in the warm-up it is worth adjusting to the endurance (cardio) exercise you want to develop in this part of the training. If it’s quite dynamic, such as jumping on jumping rope, it is worth doing them after shaping exercises. In turn, if we plan to do a quick one in the warm-up as an endurance exercise march, there is nothing to prevent you from starting your training from this very point exercises
Don’t forget to stretch
Regardless of which one the solution we decide, remember to finish Warming up, do stretching exercises. It is very important that these are dynamic stretching exercises. In the warm-up and not only in it, you should avoid static stretching exercises. It should also be emphasized that exercise stretching should never be done “cold”, that is, without prior warming up of the locomotor apparatus.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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