It is generally agreed that heating is not only important, but even essential; nevertheless, it is curious to note that very few respect precise guidelines for execution. Yet, thanks to the scientific experimentation of motor sciences and the relative published bibliography, quite specific criteria have been defined, which can vary greatly depending on the specific activity and "a little less" based on subjectivity.
In this article we will try to better understand how and how much to warm up, with particular reference to weight lifting in the gym for bodybuilding purposes.
For further information: Temperature and Heating You may be interested in: Heating in the Body Building and resistant strength. The mechanism underlying these two effects is the same: the increase in body temperature, both central and peripheral.
At the same time there are also:
- Joint lubrication (thanks to the increased secretion of synovial fluid inside the joint capsule)
- Activation of the cardio-circulatory system (greater blood pumping, capillary opening, etc.)
- Activation of the respiratory system (bronchial dilation and alveolar spraying)
- Muscle cell metabolic activation (oxygenation, enzymatic activation, etc.)
- Hormonal reorganization and possible glycemic increase
To obtain an increase in body temperature, which is optimal if of about +2 ° C (from 37 to 39 ° C), it is necessary to program a warm-up first of a general type, with a greater aerobic component of low intensity, and then specific, basically of force and which reproduces the precise movements by modulating the load.
The increase in body temperature makes the muscle tissues more elastic, both the supporting ones, such as the connective sheaths, and the contractile ones. This makes them less susceptible to damage from sudden and discontrolled contraction, but also more efficient in contractile expression itself. .
Not to be neglected, especially during the competition, also the psychological function of the warm-up - which however does not affect training in the gym - and the coordination function - instead decisive for successfully concluding rep and set.
, for a time ranging from about 7 to 15 ". It allows the recruitment of large muscle groups, the activation of the cardio-circulatory system and the respiratory system, and the increase in global body temperature.
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