Physiological and professional importance of warming up

Many articles, books, lectures, as well as trainers draw attention to the importance and vital role of warming up at the beginning of training sessions. Even though everyone is up fed up with this piece of good advice, sports persons in numerous instances still tend to neglect warming up at the beginning of the training session.

Running
„We know numerous warm-up exercises, but let us also look into their physiological, hygienic effects.”

We know numerous warm-up exercises, but let us also look into their physiological, hygienic effects.

Hygienic effects of warming up

During warm-ups, several organ systems have to be roused from a resting state into a functional state, which forms the basis of the ability to execute exercises and trainings. The motor system, the vascular system, the respiratory system and even the nervous system are the ones that have to be roused.

The 7 key effects of warming up

#1 Joints

The functioning, as well as the state of both the passive and the active motor system changes during warm-ups enabling it to endure higher physically strains. Fluid production in the joints increases making it easier for the joint surfaces to slide over each other by reducing friction between them. This prevents arthrosis, as well as the possible splintering, detachment of cartilages.

#2 Muscles

The exercises performed when warming up muscles increase the blood flow. This is because the small vessels, arteries that run to the muscles open up, which increases oxygen supply, prevents acidification and consequently the formation of anaerobic processes. Hyperaemia also increases the temperature of muscles making them more flexible and increasing their tensile strength. It is much easier to pull, tear cold muscles, so let's not take the risk!

#3 Oxygen supply

Cardiac output increases during warm-ups, i.e., higher pulse rate and pulse volume. Thisincreases blood oxygen supply and, therefore, equally aims to improve aerobic energy supply.

#4 Blood supply to the muscles

Respiratory flow volumes and rates increase as the respiratory function intensifies. The more intense respiratory muscle function increases the volume of oxygen in the blood flow. The combination of the above-three changes (higher volume of blood supply to the muscles, increased blood flow, respiratory function increase) improves the potential for good quality oxidative energy supply and determines the preparation of the body for work.

#5 Body's thermoregulation

The body's thermoregulation, adaptation to work is one of the most characteristic and important neurological changes that can be sensed during warm-ups. The individual starts to sweat if the warm-up is good, since this makes it possible to compensate the increasing heat produced by the muscle function, i.e. the body temperature. This is important for preventing overheating. If this is overlooked, the sports person will suffer from the negative effects accompanying higher body temperature later on during the training session or the race (e.g. burnout phenomenon). The accumulating sweat has a cooling effect when it evaporates from the surface of the body, which helps form the right body temperature. This cannot take place if our body is covered in clothes (like a rain jacket). In this case, the sports person will overheat and perform significantly below their ability. Try to train in cool clothes, sports clothes that air when it is very hot.

(For further details: futas.net)

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