Warming up

Under warming refers to active and passive as well as mental activities for the production of an optimal psycho-physical constitution before a workout or competition.

Which techniques and how long you should warm up as well as the time between the warm-up and the performance however, is dependent on the chosen sport and personal factors.

General

Under active warming is defined as the active but not fully auslastende (only about 50 % of the maximum load) moving muscles or muscle groups. The objectives are primarily the increase in core body temperature, the activation of the cardiovascular system, better blood circulation and thus nutrient supply of the corresponding muscle and blood flow to the cartilage tissue involved, which is about 30 % wins during warm-up of fluid volume and thus withstand greater loads can. Thus the risk of injury to the cartilage is reduced by the reheating. It should also be understood by activation of the cardiovascular system that the body adjusts itself out in parts of their body needs blood. The various possibilities are warm up manifold and depend both on the applied sport and the training or performance level of the athlete. Some examples of joint-gentle mobilization exercises are running, light weight exercises ( with little or no weights ), loose dancing, full body exercises (if it does not just stretching), rope gymnastics and partner exercises. Be sure to steer clear of are ball games, all forms of the race and generally highly stressful movements.

In passive warm-up fall massages, rubs, heat baths, etc. to loosen the muscles or to increase the skin temperature. This form of warm-up alone is not sufficient. It can be applied as a supplement to the active warm-up. However, it is recommended that due to the rather calming effects of passive warm-up, this applies only after an athletic performance for loosening the muscles and to relax. Before a competition is discouraged entirely of passive warm-up, because the heart rate decreases and thereby the mind also is placed in a somewhat sluggish state.

Under mental warm-up is defined as the mental play through specific movements as well as the mental struggle with it. However, mental warm-up must always be in conjunction with an active warm-up and is particularly in sports with fixed movements ( gymnastics, long jump, bodybuilding, etc. ) is useful. However, mental warm-up often has to be learned and downright strongly depends on the personality structure of the athlete from.

Effects

Physiological effects

By warming up the blood circulation of the body shell increases. This leads to increasing muscular functional processes, to increase the rate of chemical reactions, to speed up the nerve excitability, resulting in the increase of Muskulaturerregbarkeit result, and increase of metabolic processes. Furthermore, the oxygen release is increased by increasing the exchange surface. The cardiac output increases. This per unit of time more blood pumped through the muscle and it can be better supplied with oxygen. However, this also creates a higher demand for oxygen, creating a more intense or faster breathing is necessary. In addition, the heart rate increases, the blood pressure increases, so it comes to adaptation of the blood circulation. In addition, the amount of blood is increased by the liver to release blood. Furthermore, it is still to influence the viscosity of muscle, which is the measure of the internal friction of the muscles. Thus, the contraction and relaxation of the muscles ability to be improved. This results in increasing the flexibility and extensibility, the decrease in energy consumption, improve joint mobility, improving coordination and reducing susceptibility to injury. In addition, the nutritional conditions are improved in the articular cartilage, so that it comes to thickening of the cartilage layer and the forces can be better absorbed. Therefore, it should not be before the heating phase of particularly gelenkstrapazierenden movements and movement sequences such as sports games or jogging. So-called non-competitive Small games are against harmless.

Mental effects

The psychological effects of warming are dependent on the personality structure of the athlete and of the external training circumstances. The effects are an increase in motivation and that private and professional problems of the athlete while to fade into the background. Further, the warm-up effect on the excitation level and leads to the degradation of the pressure and in order to avoid tensions. In addition, it comes to deal with nervousness. The constant ritual belligerence is released and the team sports there is also to strengthen the team spirit. If the warm-up very intensively operated so that it already caused some pain, is there an increase endorphin release and the athlete will be very motivated and satisfied in the short period of recovery after warming up.

Dosage

The warm-up should be designed so that the core body temperature rises slowly and no fatigue occur. The dosage depends on the weather (unless the sport is played outdoors) and the time of day, also on the age and condition of the athlete from. The duration can not be determined exactly, since it depends on the applied sport, the training status of the athlete, his form on the day and his personal preferences. Generally one can say that an average period of 10 to 20 minutes (but about 3-4 minutes per exercise) is per mug for warm-up. Warming up is often pressed for time, and often lack the sportsmen and also motivation. In such cases, provide warm-up games a sensible alternative for groups in school or club dar.

The time interval from warm- up to the competition should not exceed five minutes in the ideal case. Through well-insulated and warm clothes holding the athlete is still given after for example 20 minutes, the feeling of being warm, however, this does not quite. The increase in body temperature may, depending on the muscle mass and fitness level of the athlete, maybe even stop up to one hour. But the most important effect of the warm-up, namely the increase in blood flow (and hence oxygen and nutrients ) to the muscles is already subsided after about five minutes and not longer sufficient.