There is no unique warm-up ideally built according to the principles of sports science that would be applicable to any activity. Therefore, abandon the chimera of ideal standards – let the first rule be the adaptability of the warm-up to the characteristics of a particular person and the TD for which he is preparing himself. Since cross-training sessions can take place all year round, all over the world, indoors and outdoors, and since you train almost daily, here are the factors to consider in order to have the best option for any situation:
|Cold (below 14 ° C)||Heat (above 20 ° C)||Time of day||Load type|
|♦ Dress in such a way as to keep the generated heat – otherwise, the warm-up is useless. Cover working muscles especially
♦ Warm-up longer to generate more heat to raise the core temperature of the bulkiest muscles
|♦ Drink regularly (before you become thirsty)
♦ Choose a place with a moderate temperature (in the shade) for outdoor warm-up
♦ When working indoors, watch for air renewal and circulation (open windows and fan)
♦ Try to avoid hyperthermia and sun exposure
|♦ Warm-up in the early morning or evening should be longer and more thorough than during the day
♦ Consider context (eg cross-training with a bicycle)
♦ Take into account the individual psychological circumstances of the athlete (for example, problems in personal life …)
|♦ For short and maximum efforts: deep warm-up, but no fatigue for the body. Stoboy (1972) suggested duration of 15 to 30 minutes (possibly longer, depending on the specialization)
♦ For fractional efforts, the warm-up should be done especially carefully and last at least 20 minutes
♦ And, finally, for long, but light loads, a warm-up of 10 minutes or less will be sufficient (Radlinger, 1998)
Principles to be followed
The warm-up will be effective and preventive if you follow 4 rules:
- Truly produce heat: the body temperature rises only if the applied muscle power exceeds 50 w. Therefore, the intensity must be high enough. Caution: The level of perspiration that varies from person to person is by no means a sufficient indicator of a good warm-up. The heart rate is more indicative, it should be maintained between 140 and 160 bpm (beats per minute – approx. Per.) (Bramford in 1985 recommends a heart rate closer to 140, while Franks in 1991 suggested an intensity between 60 and 80% of the normal volume ).
- Conserve this heat: cooling of the body occurs, in particular, through radiation (the body emits infrared rays and cools) and through evaporation (perspiration). The colder the weather, the more important outerwear is.
- Warm-up gradually: Doing exercises consistently without exhausting yourself (keeping yourself alert) should provide a gradual increase in intensity right up to the start of the workout itself.
- Alternating exercise: It is absolutely necessary – both physically and psychologically – to alternate exercises and add variety to the warm-up. It is a combination of exercises that mobilize the cardio-respiratory system with exercises that require the participation of different muscle groups and joints. Thus, the warm-up in a variety of ways combines general and analytical exercises.
Features of exercises for the lower section
The special functions and anatomical and physiological structure of this department require a specific approach :
- Cirrus muscles, set at an angle and consisting of numerous short fibers with a high content of connective tissue, are more prone to stiffness. Therefore, it is important to take the following preventive measures:
- Carry out a preliminary warm-up for all muscles of the lower extremities and the back of the thigh (dilution and adduction of the feet, flexion and extension in the ankle), alternating different degrees of inclination of the body in relation to the pelvis from forward bend to backward bend.
- Include regular post-load stretching in your workout (to restore the muscles to their original length and maintain their original eccentric function).
- On the curl bench, alternate between the right and left legs to provide equal weight on both sides.
- More demanding eccentric training should be preceded by concentric (if not isometric) training.
- Finish with a dynamic sweep run, placing the muscle in the context of frequent repetitions (if necessary, isometric training such as running with straight legs).