Sports warm-up: prepare effectively

Warming up is a practice recognized today and well anchored in the customs which serves to prepare the athlete physically and mentally for the activity. Its main interest: improving performance and reducing the risk of injury. By starting cold, we expose ourselves to muscle and joint accidents. Warming up is therefore essential. However, the techniques applied are not always well mastered and the warm-up can sometimes be ineffective. Explanation and practical advice to warm up effectively.

The warm-up is a transition phase between rest and effort aimed at preparing the athlete physically and mentally for his sporting activity (training or competition). Warming up gradually puts the body (joints, muscles, cardio-respiratory system) and the psyche in condition. One of the main effects of warming up is to raise the temperature of the body and the muscles that will be used during the activity that follows.

Goal

When cold, our body is not in good condition to perform physical activity. The joints are not very mobile, as if they are rusty, the muscles are stiff, the heart is at rest and breathing is slow. By suddenly changing pace, our joints struggle, the heart does not rise quickly enough and breathing does not reach the necessary rhythm to provide the elements that the muscles need (oxygen, energy). In these conditions, it is very easy to get injured. Take the example of a car. When starting, the cold oil is viscous and does not yet facilitate the movement of the pistons. The engine consumes more gasoline and is less efficient. Moving parts, poorly lubricated, wear out prematurely. Pushing the engine too hard could damage it or even break it. After a few kilometres, the engine and oil are finally warm, the air circulation optimal, and the moving parts well-oiled and slippery: the car is ready for sportier driving.

Warming up gradually prepares the body for the effort. It helps prevent injuries, increases mechanical abilities and coordination, in other words performance, improves concentration and allows for better recovery after activity. Warming up is therefore essential for athletes and at all levels.

Physical preparation for the effort

Physical effort should never be undertaken without first preparing your body. A sprint or a time trial, for example, cannot be improvised. You have to be perfectly warmed up to be able to set off. The warm-up aims to bring the body to a physical level close to that of training.

Well-lubricated joints

Our joints, in order to function well, need a lubricant: the synovia. When cold, the synovia is viscous. It must be heated so that it can play its role. For this, it is necessary to work the joints solicited by the training by performing slow and flexible movements (ankles, wrists, neck, etc.). Heating also increases the production of synovial fluid.

Improved performance

At rest, our muscles and tendons are at a temperature of 36 ° C. However, it has been observed that their maximum yield is at a temperature of 39 ° C. At this temperature, the tendons are more elastic and muscle flexibility much greater (80% gain according to some sources). Muscle strength also increases with temperature (2% per degree, R. Close 1972). Heating therefore leads to an optimal state of performance.

Our nervous system is influenced by core temperature. It is he who controls our muscles and ensures the proper coordination of the members of the body. Its operation is optimum at a temperature between 38 and 39 ° C. At this temperature, the speed of muscle contraction is better than at resting temperature (37 ° C). In other words, muscle coordination is better when warmed up. The athlete is more skilful, his movements are more precise, his technique is improved, the training is of better quality.

Psychological preparation

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The role of the warm-up is also to mentally prepare the athlete. A warmed up athlete will feel more physically secure and confident to face the difficulties of training. The apprehension during a recovery following an injury will be reduced, the stage fright before a competition lessened. Warming up improves attention and concentration. It makes the start of training easier, this generally unpleasant transitional phase since it requires physical and psychological adaptation to the effort (start-up).

Better recovery

By preparing the body for the effort, by minimizing the constraints during the activity (trauma, micro lesions) and by optimizing the energy expenditure and the performances, the warm-up allows a better recovery during and after the effort.

The risks of not warming up

An absent or insufficient warm-up can be the consequence of cardiovascular, muscular and joint problems. Shortness of breath, cut legs, painful legs, cramps, dizziness, tachycardia, tears, elongations, and tendonitis are common consequences in unheated sportsmen. This can sometimes go further with lumbago, a herniated disc, syncope or even heart failure. Warming up is not a simple recommendation but a necessary step for the athlete before any substantial physical activity.

Of course, the risks depend on the type of activity practiced, the age, the form, etc. The chances of getting injured by starting a cold sprint, for example, are much higher than by starting a bike circuit. Some activities require less warm-up than others. Jogging, for example, is a way of warming up in itself (as long as you do not start on the wheel hats!).