Warm up before exercise

In the good old days 15 years ago I entered the room, looked inflated backouts and tell myself – no time to warm up and shenanigans. Throwing on the bench and after a series of lame motion achieves the following: pain in one arm and wrist stress on the nervous system, dramatically reducing the potential for training my current workout and inflated ego. Will said my breasts were not ready to take the intensity at which subjects them for long enough, and I was proud of it.

So my workouts were shorter and in no way promote growth. Of course, the injuries came regularly.

What I am trying to explain is that it is normal to behave silly if no one can show you the way. Reading this material, however, you will already know when, how and why it is good to warm up before your workout. It would be foolish to ignore it.

What do we call the warm-up?

Warming-up, warm-up, warm, warmup different ways called a set of exercises and techniques to prepare different parts of your body to meet the full potential of the various physical challenges.

Emphasize their full potential, because that is what is intended by weight trained people – do workout to stimulate their bodies to over-recovery, adaptation and increase of active muscles.

Why is it necessary to warm up?

Do not preheat the means to use a small part of the capabilities of your body.
Here’s what happens to your body and your potential if you ignore the general or specific warm-up:

Ignoring warm up the joints can dislocate or bruise is in otherwise routine movements.
The chance is proportional to the intensity and complexity of the movements you make.
If you miss a specific stretch your tight muscles and fascia, and which are antagonists in particular movement and stretching at its implementation may stretch seriously.
Do not pay attention to the cardiovascular system and your breathing will become bad if you decide to do a long series or combinations of two, three or more series without breaks.
Literally, you will be forced to break and your whole idea of a solid workout will go to the movies.
Ignoring the nervous system goes bad neuromuscular control and state of the art lies, hence: worse performance, a serious risk to the muscles, joints, tendons and fascia.
Moreover – sensitivity to fatigue decline until after your first three working sets. This is bad, because in most movements highest potential for power performances have the second and third series.
Do not warm up your muscles, you do not raise the blood flow to them and thus slow recovery after the first two or three series of specific muscles.
Contractile proteins of the muscle does not work one hundred percent in the first series. Some are slow, they can not come information that should be reduced. After several dry test things improve.

What kind of warm up can apply?

In local or global warm-specific criteria (local) and general.

General warm up

This full body warm up and prepare to enter the catabolic with all needed for the purpose hormones, enzymes and signaling proteins.

Typically, optimization catabolic we need at least 4 to 7 minutes total load.

This includes cardio to load cardiovascular and respiratory create incentives redirecting blood flow to muscles – changes in blood pressure, cessation of digestion, changing the overall tolerance to pain and fatigue, focusing attention, preparing the skin for cool, that is – thermoregulation.

General warm-up to achieve this. Here are some ways that to happen, it is proper to make the order in which I have exhibited:

Total movement of the joints and nervous system (neuromuscular control) – includes a full range of motion of each joint separately in ten pieces and circumferential joints in ten direction.
Experienced practitioners are able to move about multiple joints simultaneously.
Warming of the muscles and nervous system – specific isometric flexion of 100% of the power in different places without extra weight.
It means tightening the muscles on the spot or pozing.
Cardiovascular and lung, muscle and skin – cardio by walking, running, jumping rope, krostrenazhor.
There are two methods – rapid uptake and retention of 50% of maximum capacity, with a gradual increase over time from 5 to 10 minutes to 75%.
A shorter but more intense version, in which a single is made from 20 to 30-second sprint to 90% of your ability after the third minute monotonous cardio.
Muscles and fascia – stretching performed after redirecting blood flow to the muscles, ie after cardio warm up. Concerns the scheme of techniques and exercises general short stretch all muscle groups and fascia of the body.
The Western model of a local stretching of every muscle, while emphasizing the Eastern techniques of yoga that everything razgryava in 5-6 positions and changing from one to another.

Specific warm-up

So call the warming of a particular part of your muscles, which will be loaded with flexion, their antagonists, which will be stretched force, involved joints, tendons and fascia on the motor circuit.

Warm up can be simulated real load with reduced intensity and prolonged time under tension, relaxation treatments without load and stress tests mines.

Imitations of low intensity and increased time under tension

Heating series with 25% of the severity of 1PM (re-up) at 12 to 20 repetitions at full amplitude;
Heating isometric series with 30-40% with mild 1PM dynamics at critical points of the amplitude of movement;
Heating series with 30-40% 1PM and clean isometric time at several points on the curve of movement, forced tightness.

Manipulations and relaxation

Massage tight muscles and fascia to them;
Stretching the muscles performing flexion (bending) of the joints in upcoming explosive stretches. It is best then general cardio warm-up and warm-type imitation.

Mini stress tests

Short series of moderate intensity 50% AF in five repetitions;
Negative delayed lowering Simulator / curb weight 70% MP – does not work well in all movements, it requires trainee not to make myself active part of the movement. Two to five seconds down well.
Isometric flexion at several points of the amplitude of such a machine or an assist in 85% 1PM. Two to five seconds down well.
Usually take 3 points – lower, upper and middle or critical. Critical is where one feels most difficult – varies depending on the balance of power exercise. Intermediate is where your muscles transmit the load on the motor circuit. There may be several intermediate points.

When is it appropriate to heat them?

Warm up should be carried out immediately before any more intense and prolonged exercise.

Compulsory and before the maximum and submaksimalni attempts, even if it concerns a single case.

When planning your workout, spend 7-12 minutes for warm-up. The more low-intensity workload is, the shorter it can be.

Conversely, if multi-joint involves complex movements, disciplines or power load will have unpredictable nature and abrupt change of direction – the better to warm up.

Every man / boy ever practiced any martial art / sport is experienced 10 to 15-minute warm-up TFP. This is not just a nuisance but a real necessity.

If you are a hard working day, including a lot of stress and / or physical work, try the following.

Make a full 15-minute warm-up, using all common methods that I described, and finished 15 minutes interval cardio. I guarantee you a powerful start to the day.

What happens if we don’t warm up well?

Injury. The stronger you are, the more likely it’s more inexperienced your movements are, the more likely that is

You would think: “It is not true that crap! So many times I’ve trained / and without warm-up and no I will not.”

Well yeah, forgot to mention. Many of the injuries will be light, so light that you will not notice them.

The problem is their repeatability, which slowly and gradually gnawing on your bones (exostosis), tendons (nodes) and articular surfaces (wear), fascia (displacement scarring), muscles (lifting and shifting of joints). These works do not hurt, you can not feel them.

The pain comes after years and although it is strong, stable and increases proportionally with age.