This practice improved performance is achieved by heating the muscles and joints, since the heating allows greater speed of contraction and relaxation. This will prevent contractures or muscle or joint injuries. Also avoid certain heart problems such as arrhythmias or tachycardias, not to mediate a proper gradual adaptation to physical activity.

If a muscle is stimulated remained inactive suddenly, the first contractions are usually small, irregular and relaxation is incomplete. But gradually the contractions become stronger and relaxation is complete. This change is due to warming of the muscle itself, including the local temperature rise and the accumulation of metabolic products. In the body these factors increase blood flow to the muscles by dilation of blood vessels and thus cause a better supply of oxygen.

The muscle is cooled in 15 minutes, therefore not to be missed most of the time between the warm and activity.
The purpose of warming is not focused on the search for strength, endurance and speed, but in one of the qualities of mobility that is the stretch (capacity of a muscle to yield to the contraction of its antagonist, pushing their points of
insertion) and preparation for training the above skills. For this reason, the warm should be less intense than / s capacity / is that we train. Must be a brief, gentle introduction to the general body movements and / or specific.

To better understand the need for a warm up, we can say that the blood is carrying oxygen and other substances and nutrients needed to produce muscle energy. If the warm does not occur in a slow and gradual, muscle contractions to engage with a deficiency of oxygen, making anaerobic activity, which may remain from a few seconds to a couple of minutes. The coming into heat allows the heart rate go up in stages, the muscle temperature rises (and thus decrease its viscosity internal friction), and lubricate the joints, allowing the latter to make larger movements and prevent joint damage.

Features warming

You must engage the participation of the whole organism.
You must be progressive in intensity and should be related to ability, experience or level of training of the athlete.
The dosage is individual heating.
The heating must be adapted according to each specialty and the aspects of physical requirements it poses.
Must be a brief and slight body movements test, in general and specific, in that order. With these moves the lens is not focused on the search for strength, endurance and speed, but in one of the qualities of mobility, which is the elongation (the ability of a muscle to yield to the contraction of its antagonist, pushing their insertion points).
It is performed before the physical training, a workout or competition.

Benefits of the practice

The body functions optimally when body temperature rises to 38 ° or 38.5 ° without being a fever. This rise in temperature activates different enzymes (ie are active thermo operating when the internal body temperature rises) to optimize performance.

- The movement coordination, strength, flexibility, speed or endurance are greater when you make a successful entry into heat, while reducing the chance of injury.

- The nervous system functions faster, so the orders from the brain reaching the muscles faster.

- The joint synovial fluid becomes more viscous and help with joint flexion or extension.

- There is increased pulmonary ventilation which allows to reach the second breath (air exchange) before the main activity.

- Increases secretion of hormones that are conducive to physical activity such as testosterone.

- It regulates the heartbeat.

- Psychologically predisposes to the effort, sacrifice and achievement of physical activity best.

Different stages

The first phase is elongation. This will seek to stretch in preparation for the various stretches and shortenings that occur in physical activity or sports training. This phase should be of moderate intensity and lasts approximately 5 to 10 minutes

The second phase involves raising the temperature of muscles and joints. Are made softer jogging interspersed with joint movements (eg jogging in front, backward, sideways, waving his arms, bringing your heels to the queue, and so on., Depending on the activity done.) This phase can last from 7 to 10 minutes, the time taken for cells to receive the amount of oxygen necessary to carry out an activity. It may happen that in principle the person feel some mild choking and is normal, but if it persists, lower the intensity of practice because we run the risk of not reaching the main activity under optimal conditions.

The third phase is more specific. Can work with the tools inherent in the activity or sport for which we prepared (balls, hockey sticks and ball, rally in tennis.) Or go up the intensity as physical capacity is to be performed (speed, jumps , maximal strength, strength endurance, etc.).. At this time the agency is prepared to the highest concentration of potential possibilities. They are different according to the sport that is practiced This phase can last from 10 to 15 minutes. Finally, always a good product based on Enegren or arnica can be beneficial to relax the muscles, preventing strains and pains ease post-activity.