10 Reasons to warm up before training

10 reasons to warm up before training
10 reasons to warm up before training
Purpose of warm-up

 The warm-up is a "set of movements aimed at gradually preparing the body to perform a more intense exercise" (OQLF, 2009).

 Whether the session lasts 20 or 30 minutes or 2 hours, the warm-up is a necessary preparation for everyone.

 Whether you are a beginner, recovering after an injury or illness or a high-level athlete, a warm-up is essential.

 "The warm-up, which mainly targets the cardiorespiratory and musculoskeletal systems, can be of varying duration and intensity. When it is desired to indicate precisely that it is a resumption of the warm-up, the term warming is used. "(OQLF, 2009).

 10 reasons to warm up

 1- Warming increases the overall body temperature.

 2- Heat increases heart rate, respiratory frequency, and amplitude. It stimulates the circulation and the transport of oxygen is therefore increased.

 3- Heating increases the energy input to the cells.

 4- Warming up improves muscle performance by increasing the action potential, the rate of reaction, improving sensitivity receptor efficiency and the effectiveness of neuromuscular spindles.

 5- Warming up helps stimulate and awaken the nervous system. This has the effect of improving contraction time, reflexes, proprioception.

 6- Warm-up reduces the stress that is put on the heart and the cardiovascular system.

 7- Warm-up reduces the risk of injury. The cells that form the tissues of the muscles, tendons and ligaments will react better to the stress of training if a heat production takes place before. This is the decrease in elastic resistance of muscles, tendons and ligaments. The heating reduces the viscosity (internal friction) and increases the synovia.

 8- Warm-up encourages post-activation potentiation or PAP (postactivation potentiation) which is the increase in the force and the amount of work that can be performed immediately or in a short time after it.

 9- Warm-up increases attention and visual perception.

 10- Warm-up awakens the person psychologically. It has a positive effect on performance and promotes maximum effort without fear of injury. A warmed-up person is more likely to train.

 It boils down to warmth the body, awaken the person to train them.

 How long? What intensity?

 In general, a warm-up of 10 to 15 minutes is recommended.

 The recommended intensity is between 60% and 80% of the maximum heart rate.

 Note that heart rate is an accessible and easy to take (stroke) measure, but other people use other measures such as speed (cycling) or distance (swimming).

 But it should be noted that this is only a general approximation.

 Warm-up varies depending on the person, the task to be accomplished and the objectives to be achieved.

 The idea is to prepare one's body and mind before the effort.

 Conclusion

 Obviously, this is only a summary of the importance of warm-up before training.

 It is important to do a warm up, but all the ins and outs and the anatomical and physiological reasons are only additional information.

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