Edited by: Carmine Fico
How and why to warm up
Wishing to attribute a scientific definition to heating, we will say that this must be understood as the practice of what, prior to the approach to a physical sports work, whether of training or competition, serves to create an optimal state of psychophysical and coordinative preparation and an injury prevention condition.
When we talk about heating, a distinction is made between the general and the specific one.
The first is achieved through exercises that allow the heating of large muscle groups, such as running. The second is defined as specific in that it is closely related to the discipline practiced and is mainly performed with exercises similar to those of performance.
For example, as far as bodybuilding is concerned, before lifting loads on the flat bench it is advisable to carry out 10/12 repetitions of this exercise with a light load. But the examples are endless and concerning all sports, in fact an example of specific warming in volleyball could be the jump raising the arms or the simulation of the motor gesture of the crush. In soccer the sudden shots are excellent with changes of direction or the simulation of the kick etc.
Thanks to the work of large muscle groups, there is a noticeable increase in body temperature, heart rate, respiratory rate and blood glucose; moreover, the joints appear to be more lubricated, thanks to the greater secretion of the synovial fluid inside the joint capsule.
One must be careful that the heating is quite intense and protracted, but it must not become exhaustion, which could result in a non-maximal performance during the competition or training.
Obviously, whatever the sporting performance, it can be said that beginners will need shorter and less intense heating, while advanced athletes will instead be able to afford longer and more intense heating depending on their needs. Moreover, with advancing age, warming requires a progressive increase in duration, due to degenerative changes that cause a decrease in muscle elasticity.
Now you have all the knowledge to be able to do a good warm-up, I just have to wish you good training.
