The concept of» warm-up » includes light physical exertion, stretching and psychological training. In this article, we will consider the importance of warm-up before training, after exercise, types and methods of warm-up.
There are the following types of warm-up:
passive-increase in body temperature by various means, for example, a hot shower;
general-increase in body temperature with the help of active movements of the main muscle groups, for example, jogging, calisthenica, etc. ;
special-increase body temperature with the help of physical exercises, including movements characteristic of a particular sport.
The most effective is the active type of warm — up; passive warm-up (sauna, hot shower) — less effective. Hegberg and Ljunggren compared the effects of a warm-up involving a combination of running and calistenica and a warm-up involving a passive increase in body temperature resulting from a stay in a sauna for 20 minutes before exercising. They found that passive warm-up had much less impact. This seems to be due to the fact that during exercise, the increase in body temperature is due to changes in metabolic processes and mechanical properties of tissues; the effect of warm-up lasts 45-80 minutes.this indicator most likely largely depends on the level of motor activity, as well as on environmental conditions. The increase in rectal temperature by 1-2 °C seems to be sufficient to achieve positive warming up effects due to temperature.
As a result of improper warm-up before training, the muscles that are antagonists of intensively contracting muscles are most often damaged. When unprepared, these muscles relax slowly and incompletely, thereby delaying the execution of free movements and disrupting precise coordination. Proper warm-up before muscle activity is a way to prevent these muscles from stretching. Thus, warming up before heavy physical exertion allows you to reduce the number and severity of musculoskeletal injuries.
types of warm-upstretch exercises
There are three main methods for performing stretching exercises:
Ballistic. It uses repetitive jumping movements.
Static. The muscle is stretched until there is a feeling of discomfort and is fixed in this position for a while.
Proprioceptive improvement in the transmission of neuromuscular impulses, involving alternation of muscle contractions and stretching.
Each of these methods causes different stretching reflex reactions. According to experts, the ballistic method carries a certain danger, and the other two are more effective. Ballistic stretching is characterized by repetitive jumping movements where the muscles quickly stretch and immediately return to their original length. Inhibitory effects of the stretching reflex on ballistic stretching are often cited as the main reason for the low effectiveness of this method.
Studies comparing the effects of different exercise methods on stretching to improve flexibility have shown conflicting results. As early as 1941, Careton suggested in his research that increasing flexibility contributes to increasing the strength and elasticity of muscle-tendon structures, and stretching exercises lead to an increase in the amplitude of joint movements.
Muscles have the natural ability to contract and shorten. It is therefore not surprising that stretching exercises are widely used to prevent muscle and tendon injuries, increase flexibility, improve muscle activity and reduce the degree of pain in the muscle region after training. Most athletes perform stretching exercises, as they contribute to the Prevention of muscle injuries. Victorsson-Möller et al. the effects of general warm-up (working on a bicycle ergometer for 15 minutes), massage (6-15 minutes) and stretching exercises on range of motion and strength (Isokinetic analysis) were studied in eight male volunteers. The amplitude of flexion of the ankle back increased as a result of massage and warm-up, while stretching exercises resulted in an increase in the amplitude of the tested movements. Thus, stretching exercises represent the most effective way to develop flexibility. They can be successfully used to eliminate painful sensations in the muscle region that occur after training loads.
Warm-up after classes
Warm-up before training many athletes perform a warm-up not only before the workout, but also after it. The results of the studies Extrand et al. showed that holding a warm-up after a workout reduces the number of injuries.
Favorable physiological results of warm-up after a workout are well known. The excretion of lactic acid after physical exertion is of great importance during competitive activity, as it is known to inhibit the intensity of glycolysis. The release of lactate from the blood and muscles after exhausting physical exertion is much faster due to continuous low-intensity aerobic activity. In untrained subjects, the optimal rate of lactate excretion occurs when oxygen consumption (V02) is between 30 and 45% V02mah. In trained subjects, this rate is 50-65%. This may be due to the action of muscle pumps that prevent blood from accumulating in the limbs, especially in the legs.
Thus, the warm-up after a workout, especially after a debilitating session, is also justified and important, as is the warm-up before training.
Even if you do not exercise, a light warm-up of your body will not hurt. In one of our articles we wrote about the importance of morning charging for children and adults, where you will learn how to properly perform the load and how it affects the body.
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