SARI ROMANO –PERSONAL TRAINING FOR FITNESS & WELLNESS
Bed in physical education and coach fitness by Wingate Institute
Mrs Israel in body buildind (94-95) , Specializes in functional training and weight loss, sports injuries, rehabilitation, posture, body building
Sports nutrition consultant
for more information: Sariromano@gmail.com
Hence, necessary to Warm –up before exercise?
Reviewed articles show that there is no uniformity in the importance of warming up before exercise effort. Yet coaches and athletes continue to put emfesice on warming up as essential for optimal effort, really?
In a study published in Med.scie Sport Exerc (2003) distinguish between two categories of worming up.
Passive warm-up
rises body and core temperature , performed by means such: sauna, massage, passive stretching, etc..
Active warm -up
Making specific repeating rhythmic movement and specific movements using a sequence of low-intensity skill itself, raises the body temperature. Sports active warm up acceptable overall general physical movement such as running, walking, co-ordination exercises dynamic tension.
In this article I will try to give answers based on research for warm-up before exercise clarified the physiological performance of the heating mechanisms. Finally I will try to give practical guidelines for gradual worm-up is adjusted activity itself.
Physiological contribution of warm- up
The initial effect of warm up is the mechanism related to increase body temperature and activate the sweating mechanism. This increase in body temperature nuclear rhetorical impact on the mechanism of muscle contraction force following the development capabilities increase the muscle's electrical activity (action potential) to improve response time. Together with this increase in metabolic processes is an increase, reduction in muscle viscosity increase muscle elasticity (improvement mechanism length - tension) connective tissue (tendons). Other processes affected by the increase in temperature is separation of hemoglobin and oxygen molecules have more oxygen is directed muscle activity. Following warm up there is a rise in blood flow to the muscles following the expansion of blood vessels called Vasovalidation process.
Review articles show that there is potential for change and improvement of performance primarily performance effort short ranges (10 sec '>) and medium range (5 min =/<). Performing a short effort, changes are mainly the mechanisms of temperature increase, muscle temperature reduces muscle viscosity by dismantling Relations Actine and mayosin constants, electric pulse rise action potential in the muscle, up dismantling glucose transformation into glycogen in the liver which generates the primary energy currency ATP. Worm up for long range that can impair reduce the quality of the performance by lowering availability of essential materials CPK. Warm up should be provide to allow good recovery process to renew energy reserves enough break main activity.
Warm-up performance is to 15 min in intensity of 70% vo2max (maximum oxygen consumption) is actually performed warm-up in medium intensity - and therefore higher oxygen deficit was large contrast in another study which was carried out heating intensity of 40% with recovery vo2max, of 5-10 min after warm-up, showed that following was not a significant increase in post-recovery part vo2max training effect is lost.
Hence, efficient warm up effect in the medium active and short-term active , but warm up before active effort in the long run (endurance) , can cause a decline in performance due to damage to the renewal of phosphate energy stores, glycogen reserves vital to the effort. In addition to improving performance in the short term and medium , warm up also reduced the oxygen intake. Oxygen intake at the beginning of the effort was higher at the beginning of training than at rest. (See Figure 1)
Figure 1: Consumption of oxygen before the activity with / without warm up
Recommendations for heating right before making the effort
Duration of heating not exceed 10-15 minutes and should be performed very close to physical activity. The exercises should be performed similar warm-up as action itself. Environmental temperature as influence on the importance of warm up. Performing a short effort of up to 10 seconds (one set of exercise in a gym, Sprint) , warm up should be at low intensity, but would provide increased body temperature and little damage to energy reserves available CPK, the recommended intensity for warm-up, pulse is 70%from HR max or 60% of vo2max .
Recovery time between warm-up beginning effort will not exceed 5 minutes in order not to lose the warm-up effect. you can begin the task in higher vo2max than the basic state of rest.
Sources:
Effect of worm-up on Glycogenolysis muscle during intense exercise: Med Sci Sports Exerc 1991 Jan; 23 (1): 37-43
Influence of elevated muscle temperature on metabolism during intense, dynamic exercise: Am J Physiology: 1991 Nov; 271 (5Pt2); R1251-5
Worm-up I: potential mechanisms and the effects of passive warm up on exercise performance: sports med: 2003; 33 (6) :439-54
Worm-up II: performance changes following active warm up and how to structure the worm up: sports Med.2003; 33 (7) :483-98