Warm-up before training is an essential structural component that many beginners neglect in the gym. Important because the effectiveness of your training directly depends on the functional readiness of the whole organism. Well, they neglect it because they consider this event an absurd pastime, which does not give any positive results.
Why do you need a warm-up before training?
Any training should begin with a warm-up. This is pure truth, which, unfortunately, only 3-5% of people engaged in the hall should be. We will be honest in front of us, how does our training begin?
Well, first thing, we go to the gym (or fitness room) and slowly, strolling staggeringly, we shake hands and “get well” with a good half of the hall. Then we throw our “belongings” and abruptly, breaking off from a low start, we fly up to the first free simulator or projectile, forgetting about what-whatever warm-up before the training. And why spend it on her: she that, muscle mass is growing or can lose weight helps? – No, then you do not need to do it either.
Here is a typical philosophy, firmly seated in the minds of 95% of people attending fitness or fitness rooms. What to hide, I used to be like this myself – I “scored” for the warm-up and immediately went to the main, “pumped-up” part.Of course, this disgrace lasted a short time; it ended right after my first successful experiment with a warm-up. Do not spill the water. Well, okay, enough lyrics, let’s get to the bottom of the matter.
Why don’t people do a warm-up before workout?
Many people do not do a warm-up before training, considering it an unnecessary waste of time. You probably heard more than once from friends or acquaintances: “I regularly work in the hall with power and cardio training and never make a warm-up and a hitch. I did not feel any harm to myself. ” Never be guided by someone else’s dubious experience!
First, each person has his level of strength; no one knows the reserves of his body. It can not fail for a month, two, six months or even a year, gradually deteriorating, but it’s not known how long this can last. Secondly, in conditions of excessive and very often contradictory information on fitness, many of us already admit a lot of mistakes that can affect health. Therefore, try to follow at least the official recommendations – doing a warm-up before each training is just one of them.
It is important to note that even personal trainers and coaches of group classes may not give the warm-up time a minimum. But for your health you are responsible, so do not be lazy to come 10 minutes before training and independently perform warm-up. Even if you have been traumatized to this day, remember that a cold tendon rupture or another unpleasant injury can happen at any time.
A similar situation with home training, which is now produced a large number. Usually, the programs are designed for 20-30 minutes, which is very important for many people in conditions of high employment. And of course, in such short programs, at best, 2-3 minutes will be spent on warming-up, and at worst – there will not be warm-up at all. One of the most striking examples is the famous program Insanity Max 30 from the Beachbody. Classes last 30 minutes, warm-up in them is not at all, the hitch is rather conditional.
Such examples from fitness professionals make one doubt whether a warm-up is necessary before training? But let’s not forget that the goal of sports corporations is to create a profitable commercial product. And if the workout lasts less in time, then it should be as saturated as possible so that the result can be achieved. Therefore, most often in short programs, they sacrifice a warm-up and a hitch. In the future, this is a blow to health, but here and now, this approach will give the desired result of losing weight.
The main tasks that are solved by the warm-up
- stretching and toning all the muscle systems of the body;
- increased cardiovascular activity (increased blood flow to the skeletal muscles from 20% to 75%) and
- active blood supply to the muscles;
- obtaining an aerobic type of load;
- an increase in the pulse rate to 100 beats/min for 10 minutes of warm-up;
- prevention of injuries when working with large scales;
- increasing the intensity and effectiveness of training, due to the release of adrenaline (a hormone of fear);
- increasing the extensibility of capillaries;
- an increase in the tone of the nervous system;
- acceleration of metabolic processes;
- an increase in the transmission rate of the nerve impulse (an increase in the neuro-sympathetic response of the brain);
- concentration, concentration and the creation of the “right” mindset for strength training.
To warm-up also carry out warm-up series, or sets, before each exercise. These are “supplying” approaches with 50% weight of weights from the worker (for 7-10 repetitions). Usually, such workout must be completed within 30-40 seconds. Otherwise, there will be a process of acidification of muscles with lactic acid.
Exercises for warm-up
No one ideal warm-up program suits everyone and everything. This is due, first of all, to the physiological characteristics of the organism, the type of physique, the mobility of the joints, and many others.
Before performing a warm-up, you need to imagine what you want from it in the end: easy warming up of the whole organism or purposeful blood filling of some target muscle group. Whether to include a cardio load (in the form of running) in your workout is also a question that you have to answer based on your goals.
A weakly intensive warm-up only “eases” the body. To shake it before training, it is necessary to perform sharp, ballistic and “waving” movements.
Thanks to the OR, there is a functional preparation of the organism and all its systems for the future training. During its implementation, the body temperature increases, metabolism is activated, muscles are more abundantly supplied with oxygen. The duration of the PR depends on the athlete’s fitness, it usually takes no more than 10-15 minutes and includes the following types of exercise:
- any exercises for the muscles of the hands/feet;
- smooth running with a pulse rate in the first aerobic zone (50% of the maximum);
- jumping rope;
- rotational exercises to increase the flexibility of all joints.
Usually wholly imitates the upcoming work of an athlete with aggravating projectiles. However, the working weights are minimal and are 10-20% of the maximum. Performed before each exercise of the training program, no more than 10-12 repetitions. Often, bodybuilders are called such a warm-up – “bringing up”, and it is aimed, first of all, at fixing (remembering) the body of the correct technique of a specific exercise.
Stretching muscles, probably the most commonly used type of “warming up” the muscles before training. There are three types: static, dynamics and ballistics. Static – is to “immobilize” the limb, i.e. fixation in a particular position. Dynamic – in slow, controlled execution of movements. Well and ballistic – consists of fast, motor and chaotic actions.
The most effective of the three existing ones is dynamic stretching. In the west, or rather among Hollywood stars, this type of training is becoming more popular, like plyometrics – a particular set of exercises performed with own weight. It combines both the warming up of the muscles and the simultaneous increase in their strength.
For many, stretching and warm-up are synonyms, but they profess entirely different principles of preparation for training. Warm-up, in general, gradually prepares the body for the primary load, stretching is explicitly aimed at stretching the muscles. Therefore, you first need to slightly raise your body temperature (warming up the warm-up), and only then to stretch. Don’t stretch immediately, because this can lead to injury. Also, do not miss the stretch after a good warm-up, the consequences may arise the same.
So, the warm-up is a complex of special exercises aimed at general warming up of the body, development of muscles and mobilization of the joint-ligament apparatus. Usually performed before training, but can also be included in the training program and after.