Things to Remember About Warming Up
Warm-up is a preventive phase that prepares the body for basic exercises. Unfortunately, getting started in CrossFit is often superficial, routine, and impersonal. Therefore, we will take a closer look at the modern approach to warm-up, based on fundamental methods.
A few minutes of a rowing machine or a jump rope , then several approaches to the “weights” with an empty bar – often this is what the initial warm-up in the crossfit compartment looks like. The changes that some coaches make to the warm-up or to some of its components, as a rule, do not fill the gaps inherited from previous training habits, long-obsolete concepts, or simply from ignorance of the basics of training science. Often, the trainee himself, completely absorbed in TD (training day), wants to quickly end the “introduction” in order to move on to the main part of the work.
Conducted warm-ups, therefore, are often incomplete (some phase of movement or part of the body is not covered), monotonous (always the same filling) or not suitable (to the circumstances, the trainee or the content of the training).
Even if there are many warm-up methods – both similar in concept and completely opposite – they are all united by a common idea, which is to raise the internal temperature of the muscles. Indeed, in 1973, Lulli came to the startling conclusion that an increase in temperature of 1 ° C corresponds to an acceleration of muscle response by 13%! As for the level of strength, then with each degree it increases by 2%, which can be decisive for the participants in the competition (especially in powerlifting and weightlifting, where 2% can turn into several kilograms!). If the temperature of muscles and tendons at rest is 37 ° C, then the goal is to bring this temperature to about 39 ° C.
Should be avoided!
- Prolonged static phases following a general warm-up, leading to the loss of all its results (for example: running, then prolonged stretching on the floor).
- Parts of TD realized during warm-up and leading to a sharp increase in heart rate but insignificant cardiac output.
- Too long or, conversely, too short warm-ups. Passive stretching instead of warming up.
- Warming up with an ointment : it gives only a peripheral effect.
- Warm-ups in a difficult motor situation, close to training (weightlifting movements, work with a kettlebell, etc.).
It is at these temperatures that physiological reactions occur most optimally, and the rate of biochemical reactions reaches its maximum. There is a maximum return from muscles, tendons, all joints and the nervous system, which occurs at a temperature of 39 ° C.
So, here are 5 main results of a successful warm-up :
|Increased internal muscle temperature||Increased cardiac output||Greater ventilation volume||Improving motor performance||Psychological impact|
|♦ Acceleration of metabolic response
♦ Decrease in viscoelastic properties
♦ Improving muscle extensibility and reducing internal tension
♦ Increase in the speed of muscle contractility and thus the time of tension
♦ Better muscle excitability
♦ Increased speed of higher nerve conduction
♦ Increased strength performance
|♦ Increases heart rate (heart rate)
♦ Increased cardiac output
♦ Improved muscle blood flow (to some extent)
♦ Decrease in the total resistance of peripheral vessels (improvement of blood circulation)
♦ Dilation of blood vessels of active muscle zones, narrowing of blood vessels of inactive muscle zones (optimization of blood flow if necessary)
|♦ Increased breathing rate
♦ Increased tidal volume
♦ Increase and optimization of gas exchange at the pulmonary level => improved O 2 uptake (and therefore energy production), and improved CO 2 emission
|♦ Improvement of proprioceptive sensitivity (acceleration of the response from the muscle spindles above 38 ° C)
♦ Protection of joints by thickening of cartilage (10%)
♦ Better joint mobility (increased amount of intra-articular fluid)
♦ Improved muscle synergism
♦ Restoration of “motor circuits” through refreshing “motor memory” (to restore automatism)
|♦ Gaining self-confidence
♦ Increasing motivation and preparing yourself for the difficult exercises that make up the main activity
♦ Optimization of attention resources
The intermediate phase between the state of rest and strenuous training activity thus becomes necessary in order to:
- To increase in depth the plasticity of muscle masses, which will have hard work;
- Moisturize muscles and bring oxygen and nutrients to them;
- Restore the correct technique;
- Protect the body as a whole;
- Prepare yourself for a workout.
It becomes obvious that an athlete warmed up to 38-39 ° C can perform a greater volume of mechanical work, with less fatigue, with a lower risk of muscle or joint injuries and with greater technical precision than an unheated athlete.