In preparing the body for future efforts warming reduces the risk of injury during physical exercise and improves athletic performance. Yet often sloppy and sometimes completely forgotten, it is the bane of novice athletes. Here is some information which will prove that warming is essential to the sport and help you to organize an efficient and optimal heating.
The benefits of warming up sports
By causing expansion of the capillary and by increasing the temperature of the body, the heating body to prepare a stress. It also allows your body to adapt to environmental conditions such as temperature or altitude for example. Warming up allows to long muscles, cardiovascular system, joints, nerves, but also the mind. And yes, it is often overlooked, yet the warm-up should also allow the establishment of an environment conducive to the effort mental attitude.
The keys to a successful warm-up
An effective warm-up should last at least 10% of full time of the workout. In other words, if you plan to do a one-hour session you will have at least 6 minutes warm up. Obviously, this term should be increased if you exercise early in the morning or if it is very cold.
Furthermore, the heating should always be performed before each session. The idea is to create a ritual you can not live without.
Your steps:
the general warm
This is the time to move his entire body to body temperature to rise and increase the heart rate. Race, jump rope or cycling are particularly interesting activities for this first phase.
the specific heat
Finish your warm gradually increasing the intensity of the effort and begin to do the main things you have to do during the session itself.
Now that you know all about the heat, do not forget to dedicate a few minutes, you'll save yourself months of recovery for injury!
