One of the most important factors of preventing injury is warming and cooling and should not be overlooked.
Warming refers to the initial phase of a training session. Warming usually involves a low-impact exercise system that prepares the body for the most demanding aspects of sports activities. Warming is an important element in reducing the risk of injury, which might occur if excessive tension was taken without physical warming and being prepared for training.
Cooling is a training session for a short period of time. The cooling phase again, in a short period of time, results in a low-level exercise that gradually returns to the "resting state" of the body. The cooling phase is thought to reduce the risk of developing muscle pain that may occur on a day after training and may reduce the risk of fainting or crashing after such a meeting. Warming 19659002] A workout must always start at the time of warming . In some cases, it may take the form of a specially designed preparatory exercise, while on other occasions it simply involves performing activity at low density before intensity is raised to the desired level. Warming time is important for the following reasons:
- The body is ready for the next physical effort. This optimizes the physical state, allowing the body to better cope with the activity. In addition, it allows the athlete to make the most of the seat
- If the warm-up session has specific moves in sports activities, the muscles can be re-formed to prepare for the next activity
- risk of injury (cold muscle does not stretch very easily ) and reduces the risk of early tiredness that may occur if the cardiovascular system is not prepared for strenuous activity
- Boosts cardiac activity for increased activity and reduces risk of stress on the heart
- Cold muscle, tonsils, and connective tissue do not stretch very easily. Unplanned stretching is therefore unlikely to result in the best effects. Warming relaxes the body and muscle, allowing even more effective stretching. It was also believed that cold muscles and tendons are more prone to damage because they are more likely to break away when it is cold.
- The warm-up gradually increases the heart rate and aerobic exercise prepares the cardiovascular system, muscle, gradually for exercise.
- Warming also means that blood is transferred to the training muscles. This is achieved by the vessels delivering the muscles that they absorb. This extra blood moves the body, such as the intestine, other than body areas.
- Unheated exercise allows the muscles to take place without proper oxygen supply. This forces them to use anaerobic procedures to supplement the production of adenosine triphosphate (ATP). As a result, lactic acid accumulates and the muscles become advanced.
Typical warm-ups may include some "relaxation exercises" followed by a few minutes of low-aerobic activity followed by a series of stretching exercises. This is approx. It may take up to five to fifteen minutes, depending on the intensity of the next session. Relaxation exercises at the beginning of warming may include activities such as "stretching" and "running on the spot". These gentle activities are starting to prepare the body for exercise and are especially important if the athlete is for a while inactive.
Aerobic exercise can include activities such as cycling in the exercise cycle. Its effect is to increase the heart rate, blood flow to moving muscles and increase the total temperature of the muscles.
Pulling exercises provide the ultimate stage of warming and ensure muscles and tendons are ready for exercise. An important reason for exercising is to prevent muscles and tendons from overloading during the session. Such warming also prepares the joints for exercise
The effects of warming the body are as follows:
Warming increases body temperature. This temperature increase facilitates and speeds up the processes of exercise metabolism. This increases the rate of transmission of the nerve pulse, the rate of oxygen delivery of the muscles and the rate of reactions associated with the production of ATP. Therefore, in this context, warming can mean that the state of the body can be optimized.
Cooling is a short period of time during exercise which almost completely stops the physical activity of the body. Cooling therefore often results in low-aerobic exercise, which gradually decreases, followed by some delicate stretching exercises. It has many effects.
Gentle aerobic activity helps get rid of any metabolic waste product that has accumulated during exercise. Active healing is a preference for muscles that continue to receive more extensive oxygen supply, which also helps remove metabolic waste products.
During exercise, the body is pumped around the body with the heart's function. However, blood through the venous system and muscle contraction helps to return to heart. If an athlete suddenly exercises, the heart continues to swing fast and wring blood around the body, but as the exercise ceases, blood does not help returning to his heart. We suggest that this is one of the reasons why people sometimes feel weak after exercise. During cooling, the pulse gradually descends to rest, and venous return continues to aid actively contracting muscles, thereby preventing this problem.
the athlete's heart still needs a time to return to the overall set-up, but should be under 30 before the start of the practice begins. This is of course influenced by the general physical condition of an individual. The content of the session can also be influenced and the more demanding sessions require a wider cooling. The cooling period allows you to accommodate additional stretching exercises that may be particularly desirable, especially if they are not part of the exercise seat. Within the cooling period, stretching exercises will not only result in a gradual reduction of the body's activity level but also prevent stiffness on the next day.
Cooling time is also likely when the body is warm and the muscles are more susceptible to stretching. The most effective stretch can therefore be made at this time
Source by sbobet