Lifehacker found answers to the main questions about the workout.
Why the need for warm-up from the point of view of science
Most исследованийEffects of warming-up on physical performance: a systematic review with meta-analysis. on the warm-up , prove its positive effects. During a workout the body is a few измененийWarm-Up Strategies for Sport and Exercise: Mechanisms and Applications :
Increases the performance of muscles by increasing their temperature. Increase muscle temperature by 1 °C increases productivity by 2-5%.
Increased efficiency due to the increased utilization of creatine phosphate and rapid turnover of the adenosine triphosphate (ATP).
Improving the conductivity of muscle fibers: the signals from the brain reach the muscles, resulting in increased power movements.
Increasing the concentration on the movements and condition of your body. Warm-up helps to adjust to exercise.
Increased speed and agility due to сниженияWarm-Up and Stretching in the Prevention of Muscular Injury of muscle viscosity or internal friction.
Relaxes smooth muscles of blood vessels. They dilate, and the muscles get more oxygen to work.
УлучшаетсяWarm-Up and Stretching in the Prevention of Muscular Injury, the transmission of nerve impulses to the muscles, increasing the reaction rate and reduces the risk of injury.
Does warm up from injuries
About 30% of all injuries in sports among professional and Amateur amount of muscle damage. ПовышаетWarm warming-up and muscular injury prevention. An update. the elasticity of muscles and tendons, so that they are able to last for long without damages.
For предотвращенияNeuromuscular training to prevent knee injuries in adolescent female soccer players. injuries are good neuro-myshechnaya effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review of the technique: development of balance, work on range of motion exercises to activate the muscles, pumping stability of the hull.
In addition, protects from injury static stretching, but not before and after a workout (as hitch). She uvelichivaetsya hamstring flexibility decreases lower extremity overuse injuries in military basic trainees. range of motion and reduces the risk of injury by 12%.
Guide to injuries in the gym →
How to stretch to get all the benefits
The warm up should be short and easy
Too intense and long workout истощаетWarm-up and stretching in the prevention of muscular injury. the energy reserves. Warm up 15 minutes prior to training.
In the warm-up can включитьWarm-Up Strategies for Sport and Exercise: Mechanisms and Applications :
aerobic exercise with medium intensity, such as Jogging;
exercises with weights your body that will help activate muscle;
some movements high power, for example, four of the sprint.
Specific exercises and intensity pick up based on their capabilities. A good warm-up is a light or average sweating, heart rate (HR) is 50-60% of your maximum (about 140-150 beats per minute).
The perfect warm up for 6 minutes →
Include exercises from the core workout
Special sports workout more effective overall, as they take into account the specific features of sport. For example, warm-up the footballers, F-MARC 11+ consists of running and exercise to warm up the hips, posture at balance with the ball and different types of planks for core muscles: strong case for fast and sharp turns on the run.
Due to proper selection of exercises, the F-MARC 11+ gives excellent results: snizhalas-Specific Warm-Up and Lower Extremity Injury Rates in Collegiate Male Soccer Players the risk to injure his feet by 72%.
To protect against injury, develop a workout based on their needs. Well heat the muscle groups, which will participate in the basic training, work on balance, focus on your weak spots and previously injured muscles.
A versatile workout for any workout →
Choose dynamic stretches
Static stretching is holding poses for a long time. Dynamic stretching involves active movement: swinging in a pose, leg swings, deep lunges and squats and other movements.
Unlike static stretching, dynamic uvelichivaet systematic review of the effects of upper body warm-up on performance and injury strength and power, улучшаетAcute effect of static and dynamic stretching on hip dynamic range of motion during instep kicking in professional soccer players. the range of motion and ловкостьDynamic vs. Static-Stretching Warm Up: The Effect on Power and Agility Performance .
Static stretching, on the contrary, снижаетReduced strength after passive stretch of the human plantarflexors. maximum muscle contraction by 28% immediately after a workout and keeps the deficit to one hour. Therefore, it is not recommended to take before exercise, especially before power.
Dynamic warm up for runners →
Warm up to increase speed and agility, increase power and strength, give more oxygen to working muscles and to focus on the training.
Warm up for 15 minutes with mild to moderate intensity on the pulse of 140-150 beats per minute.
Include a cardio warm-up and dynamic exercises to activate the muscles. There will also be a useful movement of the core workout, but in the Lite version.
Eliminate static stretching before a workout, do it after class. This will help to reduce the risk of injury by 12%.