Usually on the heating that precedes the performance each athletic trainer has his preferences regarding the duration and intensity, this depends on the type of sport to practice (power sports such as throwing, jumping, etc., endurance sports such as cycling and running, mixed sports soccer etc), in this way we find ourselves in front of those who prefer to carry out a warming at a slow and continuous pace, those who perform a sub-maximal heating, those who reduce the heating times.
Regardless of individual preferences, the purpose of heating consists, above all, in bringing the body temperature from 37.0 ° C (Normal Body Temperature) to about 39.0 ° C (Optimal Temperature). At this temperature level, all processes and physiological reactions take place with the highest degree of effectiveness, and there is a positive relationship between the speed of biochemical reactions and temperature: the processes that take place in the cell accelerate by 13% for each degree of temperature increase (data already confirmed by various scientific research).
To clarify, a study has recently been published by the Institute of Movement Science, University of Westphalia, Munster.
The study showed that the optimal heating program, to ensure an increase in the internal body temperature of 39 °, is made up of a progressive-maximal intensity with a medium duration load (20-25 minutes).
Poor results (average initial temperature increase of 0.6-0.7 ° C) were obtained with high temporal duration (45 min) and low intensity load, slight increase (+ 0.9-1.3 ° C ) was obtained with a high load but of short duration. This is also confirmed by the fact that the sporting performance increases by about 7% in the case of a mid-term maximum intensity progressive heating (internal temperature increase of 2 ° C), of 3-5% in the case of increase in internal temperature of 1 ° C, minimal increases in temperature produce only even minimal effects, not significant on performance.
For the practice the temperature of 39 ° C is advisable only for professional athletes who must reach the maximum sporting performance, for the average user who performs leisure time and as a hobby it is not important to reach these goals.
 |  Graduated in physical education and personal trainer |
