Warm up and cool down

Warm up and cool down

Warm up

Introduction

The body is generally at rest with low energy consumption. Sudden high performance without preparation can cause injury. Therefore, warm-up, a transition from rest to activity, is essential at the start of any exercise, as it prepares the body and reduces the risk of muscle or joint injury.

Definition of warm up

Warming up is crucial in any physical activity. Matveev and Platonov consider it as the initial preparation for an intense effort or the initial phase of a sports session. In contrast, Álvarez del Villar describes it as a series of general and specific exercises performed before an intense physical activity, with the purpose of activating the athlete's organs and preparing them for optimal performance.

This phase is dedicated to preparing the muscle groups essential for the main activity. It involves higher-intensity exercises and game scenarios that mirror those in the main session, along with adapting to the equipment used in the main activity (e.g., balls, discs, poles).

This activity is designed to rouse the body from a state of rest, emphasizing vegetative activation. It involves mobilizing large muscle groups, performing joint movements, continuous running, playing games, and participating in short, moderate-intensity general exercises.

This activity is designed to rouse the body from a state of rest, emphasizing vegetative activation. It involves mobilizing large muscle groups, performing joint movements, continuous running, playing games, and participating in short, moderate-intensity general exercises.

Specific warm-up

General warm-up

Parts of warm up

Optimisation of mental state Warming up also prepares the mind for physical activity, helping to focus and increase motivation for better results.

Injury prevention Warming up reduces the risk of injury by preparing muscles, ligaments and joints for the demanding movements during physical activity.

Improved performance A proper warm-up can improve athletic performance by increasing blood circulation and oxygen availability to the muscles.

The importance of warming up

By properly warming up the muscles, the likelihood of muscle strain, cramps and discomfort during exercise is reduced.

Reduced muscle stress

4.

Warming up allows for a more effective connection between the mind and body, helping to improve coordination and control during physical activity.

Better mind-body interaction

3.

As the warm-up begins, the heart rate gradually increases, preparing the heart and blood vessels for increased blood flow during exercise.

Increased cardiovascular efficiency

2.

Warming up increases muscle temperature, which facilitates greater range of motion and improved flexibility.

Greater flexibility

1.

Benefits of warming up

- Intital activation: It consists of doing a constant activity at a slow pace (running) for 5-10 minutes. Joints that are mobilized: ankles, knees, hips, spine, shoulders, elbows, wrists and fingers.- Joint mobility: It consists of mobilizing or moving the main joints of the body in a time of 2 minutes. Muscles to stretch in the warm-up: hamstrings, adductors, spinal extensors, trapezius.- Muscle elasticity: This phase involves stretching various muscles, particularly those prone to shortening (such as hamstrings, adductors, and paravertebrals). The stretching is performed for a maximum of 2 minutes.- Cardio-respiratory activation: It consists of performing movements of our entire body, therefore, involving legs, trunk and arms, managing to increase the functioning of the cardiovascular and respiratory systems, all between 5 and 10 minutes. In the last part, different movements will be performed with the shoulders, trunk and hips, mainly (flexion, extension, rotation, circumduction).

Parts of the general warm-up

a. Muscle Toning: This involves increasing muscle tone in the specific muscles to be used, particularly those in the trunk, through self-loading exercises. b. Nervous Adaptation: The goal here is to train the nervous system for the movements, speeds, and situations that will be encountered later by engaging in similar, lower-intensity activities.

Parts of the specific warm-up

Cool down

Definition of cool down

To cool down means to make or become less warm, less excited, or less emotional. It can be used literally, such as when food or drink becomes less hot, or when someone or something lowers their temperature by swimming or resting. It can also be used figuratively, such as when someone calms down after being angry or stressed. To cool down is often used as a noun to refer to the act of gradually returning to normal physiological activity after exercise.

The goal is to help muscles recover, avoid cramps, and promote muscle and tendon healing after intense exercise by performing a set of passive static stretches that address all the muscles and structures used in the main part of the session.

Muscle stretches:

3.

The aim is to bring breathing and cardiovascular values back to normal by doing low-intensity activity for around 10 minutes.

Aerobic activity:

1.

The aim is to gradually ease out of the intense alertness, focus, and deep concentration that often accompanies exercise. This helps reduce the release of stress hormones like adrenaline, norepinephrine, and cortisol. Typically, this phase lasts for about 5 to 10 minutes.

Playful activity:

2.

Structure of the cool down

Promotes mental relaxation

The cool down provides a space to reduce the stress and mental tension that can build up during intense physical activity.

Calming down helps prevent dizziness and fainting by allowing the heart to gradually return to its normal rhythm.

Prevents dizziness and fainting

By performing stretching exercises during the cool down, better recovery and reduction of post-exercise muscle stiffness is promoted.

Improves muscle recovery

The importance of the cool down