Warming up is often overlooked when preparing for training, as is post-workout stretching. This neglect is often due to lack of time, a desire to get started right away, or simply a lack of understanding of the importance of warming up.
In this article we are going to tell you How and why you should perform an effective warm-up before training.
What does a warm-up involve?
To begin, it is important to understand what a warm-up is and what it entails. A warm-up refers to a session that is done before engaging in physical activity.
Warm-up sessions typically consist of a combination of cardiovascular activities, stretching routines, and strength training. The purpose of cardiovascular exercises is to stimulate circulation, raise body temperature and increase heart rate., while stretching helps warm up the muscles and prepares them for the actions they will perform during the activity.
Explosive strength exercises, such as sprinting or jumping drills, gradually increase intensity and prepare the body for the fast movements that will occur in the game; these should only be performed once the muscles are sufficiently warmed up to avoid injury.
Effects of warming on the body
The body should be gently prepared for exercise by warming up, gradually raising the heart rate and improving circulation. This process helps to relax the joints and increases blood flow to the muscles. Stretching your muscles is essential to prepare them for physical activity and minimize the risk of injury.
Additionally, it provides a valuable opportunity to mentally prepare for the upcoming training. This practice is particularly beneficial in team sports, as it allows us to acclimate to teamwork before the game or competition begins.
Warm-up sessions typically last approximately 20 minutes. This duration allows the body to properly prepare for physical exertion and at the same time gives us the opportunity to mentally prepare for the upcoming practice.
Injury prevention
The main goal of warming up is to prevent injury during exercise. By maintaining muscle temperature, acute injuries such as hamstring strains can be prevented and overuse injuries are minimized as the body has the opportunity to prepare itself gradually and safely. Advantages of an effective warm-up
Preparing the heart, lungs and muscles for the most intense phase is achieved by warming up. When the muscles are warmed up, They contract more forcefully and relax more quickly, reducing the chances of overstretching and injury. In addition, this process raises the overall body temperature, improving muscle elasticity.
As blood circulates through the muscles, their temperature increases. This increase in blood temperature causes a weakening of the bond between oxygen and hemoglobin, making oxygen more accessible to the working muscles and, consequently, improving our endurance.
Increased range of motion allows large joints, including the shoulders and knees, to reach their full movement potential. Hormonal production also increases, as the body generates higher levels of various hormones such as cortisol and epinephrine, which play a crucial role in regulating energy.
A chance to mentally prepare: Warming up is an excellent opportunity to clear your mind in preparation for sports practice. Using positive imagery can help you relax and improve your concentration for upcoming competitions.
Essential tips for an effective warm-up
Customize your activities to align with your core workout. If you're preparing for a brisk walk, consider starting with a leisurely paced stroll. For workouts that lack significant aerobic components, such as yoga or pilates, gentle movements like pelvic tilts, neck rolls, and cat-cow sequences will help loosen up your spine and other joints. When preparing for weightlifting, exercises that improve range of motion, such as shoulder rolls and knee raises, are appropriate.
Refrain from performing static stretches, which involve holding a positionStretching a muscle that is “cold” in this way increases the risk of injuries such as pulls and tears. Instead, dynamic stretches should be performed, which consist of continuous movement through a range of motion. For example, executing large circles with your arms in both directions is a good example. Static stretches are best reserved for after a workout, when your muscles are warm and more flexible.
Various studies in the field of sports psychology show that visualization, particularly through mental images, has the potential to improve performance. Regardless of whether we are professional athletes or not, we can take this opportunity to imagine our next sporting activity and the positive effects it will have on our well-being.
Hypertrophy warm-up example
Warm-up duration: 10-15 minutes
Dynamic mobility (5 minutes)
This first step is essential to increase the joint range of motion and lubricate the joints, which is key when working with heavy loads in multi-joint exercises:
- Arm Circles: 2 sets of 15 reps in each direction.
- Hip rotations: 2 sets of 10 repetitions on each side.
- Ankle rotations: 2 sets of 10 repetitions for each foot.
- Leg swings: 2 sets of 10 reps forward and sideways.
Increase cardiovascular rhythm (3-5 minutes)
Raising body temperature is essential to activate the cardiovascular system and begin preparing the muscles for exercise. It is recommended to perform a low-intensity activity, such as:
- Treadmill or stationary bike at a moderate pace: 3-5 minutes, depending on your fitness level.
Specific warm-up series (5 minutes)
Here, the focus is shifted directly to the muscle group that will be worked during the hypertrophy session. It is advisable to do one or two sets of the main exercises with lighter loads (50-60% of your maximum weight) to prepare the muscles in a specific way. These are called approach sets.
Let's say you're going to train legs with squats as your main exercise:
- Barbell squat (no weight): 2 sets of 12-15 reps.
- Squat with 50% of the working weight: 1 set of 8-10 repetitions.
This phase activates the muscles involved and allows you to work on technique before adding a greater load.
I hope that with this information you can learn more about how to do an effective warm-up.