Much has been said and written about warming and its importance in the development of the main activity. Even so, few are those who do it correctly and give it the importance it deserves, despite the fact that more and more scientific studies demonstrate its effectiveness. Fradkin et al in 2010 conducted a meta-analysis on the effects of warming up on
32 quality studies and more than 90 different heating combinations showed that in 80% of the cases the performance was benefited by a previous heating.
There are countless ways to heat, some more successful than others, some more complete and others more deficient, some more specific, others more general and some very useful and others that can even be harmful.
In this post we will try to resolve these doubts and that from today we begin to implement the most suitable warm-up for all of us.
The warm-up is the initial part of the training session that serves to prepare the athlete physically and psychologically for the subsequent activity, be it training or competition.
The duration of heating is variable. At least 10 minutes are required, and this part of the session can be the longest of the entire training. For many subjects a good warm-up: long and progressive, can mean a complete session with maximum neuromuscular and metabolic activation, offering very healthy benefits.
In the event of not having enough time to perform a full warm-up, cardiovascular activity should be prioritized, being able to introduce characteristic elements of the different parts of which a good warm-up is made, which we will explain below.
The intensity should not be high. It is very important not to get fatigued and not to exhaust the energetic and neural systems in this period, since then we will need them in the best conditions for the main part of the session or for the competition.
heating will increase the corporal temperature improving the blood flow in all the organ system. Warming up, therefore, should make us sweat, raise our pulsations above those at rest and achieve complete activation of the entire neuromuscular system, offering us improvements in strength, muscular endurance, flexibility, coordination and muscular imbalances.
Stretching as part of the warm-up?
Despite evidence, as early as the 1960s, that static stretching before activity did not improve sprint performance (DeVries, 1963), this has been a very common practice by coaches and athletes.
In addition, the previous static stretching decreases performance in strength, speed and power activities (Cornwell, 2001), as well as vertical jump height by 30% (Nelson, 2001; Fowles, 2000, Kokkonen, 1998)
This deficit is maintained for approximately 60 minutes after it has been performed (Fowles, 2000), perhaps due to changes in reflex sensitivity, muscle / tendon weakness or neuromuscular activity (Wilson, 1994; Evetovich, 2003; Fowles, 2000)
As we know, a limited ROM can reduce performance and increase the possibility of injury (Thacker, 2004), so static stretches at the end of the exercise are a good time to do them (Knudson, 1999; Kovacs, 2006) but never as part of a pre-main activity activation
We must know that the warm-up is divided into: General and specific of the subsequent activity. But what should I do in the warm-up? and more importantly, how should I do it? and what order is the most optimal?
Global joint mobility exercises will be the first part of our warming up. Seeking the dissociation of structures to “teach” them to work in isolation will be one of the objectives, as well as lubricating the joints, providing them with greater mobility.
This would be the fundamental pillar. The studies tell us about 15 minutes at 50% but with 8-9 minutes it would be worth it. It will be interesting to combine different cardiovascular works and if possible to cross them. That is, 4 minutes of exercise bike and 4 minutes of treadmill. The rower and elliptical are also very good options to cross in this
We can also talk about coordinative cardio, very interesting in the work of our colleagues from Elements System, on the treadmill: lateral movements, backward running, dynamic entry and exit of the mat, etc. We use agility ladders or camber for this, two comfortable and versatile materials that serve us to achieve the same objectives.
In the case of not having enough time we would carry out a complete CV work of