THE START
Due to the heavy loads they impose on their muscles, bodybuilders are more exposed than most other
athletes to injury / trauma affecting soft tissues. They must warm the whole body and not just the group muscle for to be exercised and they optimize the benefits of weight training and minimize the risk of injury.
For weight training, warm-up should include:
1 / A light aerobic activity: jogging in place, cycle ergometer, stepper or treadmill for 4-7 minutes.
2 / Static stretching: for all muscle groups, especially those that will be worked.
3 / Many repetitions with very light loads for the first series of each muscle group exercise (start with 25% of maximum load and observe strict technique). Gradually increase the loads during the session to reach the heaviest load by making a pyramid.
For a cardio workout, warm-up should aim:
The rise in heart rate, blood pressure and oxygen consumption, dilation of capillaries, the lubrication of joints, the elasticity of muscles and tendons. It also will practice:
>> A low-intensity aerobic activity involving the same muscle groups and the same movements as those that will occur in the session.
>> Static stretches for all major muscle groups, especially the lower body.
For all types of exercise, heat will:
# Seek each joint throughout the range of motion.
# Raising the body temperature.
# Prepare psychologically practicing the physical effort it will provide.
PHYSIOLOGICAL REASONS FOR TRAINING
The heat helps the body and muscles to be more effective in:
1 / Raising the body temperature slowly.
2 / Being an initiation that educates the practitioner to skeletal and other problems that may occur in a high intensity workout.
3 / Increasing the coronary circulation, thereby reducing the risk of cardiac events induced by stress.
4 / improving elasticity of the soft tissue.
5 / Preventing the accumulation of lactic acid and fatigue.
6 / Stimulating motor units of the muscles for the hard work that will follow.
WHAT MATTERS
The principle is simple. In state of rest, muscle has a certain length. Warming up improves the ability to work across the range of motion without injury. The heat applied to the surface of the body warms the skin and part of the skin around the muscles, but it does not warm the muscles effectively, including the deep muscles and tendons.
The term implies that warm temperature, it said, the simple elevation of body temperature does not mean your muscles are ready for intense activity. We must therefore work throughout the range of motion in this entry in the activity, not only to muscle temperature rise, but also to stretch.
This general preparation is important to prevent injury and maximize the strength and performance.
THE REVERSE OF THE MEDAL
There is little evidence that the absence of heating results in sports injuries. This is an area where it is difficult to conduct appropriate research. Nevertheless, I would never recommend not to warm. By cons, people tend to exaggerate the heat: it can be simple and does not need to be pushed as people think.
Three minutes is enough, we will a little longer if many muscle groups will be involved.
Injuries are precisely what we are trying to prevent when we spend the beginning of the session to heat.
Some experts say that most injuries occur when one requires a muscle and / or tendon greater than it can withstand stress. According to other experts, the heating of soft tissue and muscle lengthening throughout the range of motion can better withstand the high stresses.
Nevertheless, the conclusion is that many do a warm up is more important than the time we spent in this phase.
Due to the heavy loads they impose on their muscles, bodybuilders are more exposed than most other
For weight training, warm-up should include:
1 / A light aerobic activity: jogging in place, cycle ergometer, stepper or treadmill for 4-7 minutes.
2 / Static stretching: for all muscle groups, especially those that will be worked.
3 / Many repetitions with very light loads for the first series of each muscle group exercise (start with 25% of maximum load and observe strict technique). Gradually increase the loads during the session to reach the heaviest load by making a pyramid.
For a cardio workout, warm-up should aim:
The rise in heart rate, blood pressure and oxygen consumption, dilation of capillaries, the lubrication of joints, the elasticity of muscles and tendons. It also will practice:
>> A low-intensity aerobic activity involving the same muscle groups and the same movements as those that will occur in the session.
>> Static stretches for all major muscle groups, especially the lower body.
For all types of exercise, heat will:
# Seek each joint throughout the range of motion.
# Raising the body temperature.
# Prepare psychologically practicing the physical effort it will provide.
PHYSIOLOGICAL REASONS FOR TRAINING
The heat helps the body and muscles to be more effective in:
1 / Raising the body temperature slowly.
2 / Being an initiation that educates the practitioner to skeletal and other problems that may occur in a high intensity workout.
3 / Increasing the coronary circulation, thereby reducing the risk of cardiac events induced by stress.
4 / improving elasticity of the soft tissue.
5 / Preventing the accumulation of lactic acid and fatigue.
6 / Stimulating motor units of the muscles for the hard work that will follow.
WHAT MATTERS
The principle is simple. In state of rest, muscle has a certain length. Warming up improves the ability to work across the range of motion without injury. The heat applied to the surface of the body warms the skin and part of the skin around the muscles, but it does not warm the muscles effectively, including the deep muscles and tendons.
The term implies that warm temperature, it said, the simple elevation of body temperature does not mean your muscles are ready for intense activity. We must therefore work throughout the range of motion in this entry in the activity, not only to muscle temperature rise, but also to stretch.
This general preparation is important to prevent injury and maximize the strength and performance.
THE REVERSE OF THE MEDAL
There is little evidence that the absence of heating results in sports injuries. This is an area where it is difficult to conduct appropriate research. Nevertheless, I would never recommend not to warm. By cons, people tend to exaggerate the heat: it can be simple and does not need to be pushed as people think.
Three minutes is enough, we will a little longer if many muscle groups will be involved.
Injuries are precisely what we are trying to prevent when we spend the beginning of the session to heat.
Some experts say that most injuries occur when one requires a muscle and / or tendon greater than it can withstand stress. According to other experts, the heating of soft tissue and muscle lengthening throughout the range of motion can better withstand the high stresses.
Nevertheless, the conclusion is that many do a warm up is more important than the time we spent in this phase.
