Ärzte im OP The meaning of warming up in the sport
Kinds of warming up
One differentiates between a general and a special warming up.
When general warming up the functional possibilities of the organism are to be brought altogether on a higher level. This is done via exercises, which serve the heating up of the large groups of muscles (e.g. Run in).
When special warming up however warming up takes place specifically to a discipline, which is called it becomes such movements implemented, which serve the heating up that muscles, which stand in direct connection with the respective kind of sport.
General warming up has to precede the special!Warming up can be accomplished actively, passively, mentally or also in combined form:
When active warming up the sportsman implements exercises and/or movements practically.
a) When mental warming up he only imagines these exercises. Isolated applied mental warming up in most cases is from small importance. In combination with active warming up methods however, it is in different technical sport disciplines, e.g. Doing gymnastics or Leichtathletik, large effectiveness.
b) Passive warming up in the form of hot showers, applications and Massagen can be meant only in addition one for active warming up, since it can alone hardly contribute for itself to an increase in output and/or a sufficient injury prophylaxis.Main means for the preparation of sporty activities must be therefore general warming up by active exercises, which by special, warming up specific to a discipline one follows.
The effects of warming up
1. on the heart cycle functions
- Both the before-takeoff procedure and the physical efficiency are affected by the warming up procedure positively.
- The heart frequency is stopped in time to the load which can be expected
- Blood pressure rise
2. on the breathing system
- Acceleration of the respiration: Warming up has the task to bring the respiration on a sufficient output level and to adjust the automatic controller mechanisms well one on the other.
3. on the musculature
- Heat rise: A 20minütiges Traben leads already to a rise of the Körpertemperatur on 38,5 degrees
A better before-lengthened muscle contracts itself with larger strength and larger speed, which is important particularly in the explosive force disciplines. The improvement of the supply of the muscle with substrates high-energy and the important oxygen takes place via the purposeful multi-blood circulation of the work musculature. Achievement-favouring also the increased relaxation ability of the work muscle affects itself, which particularly for maximally fast or highly precise movements is necessary.
Practical Tipps for warming up
The older the sportsman, the more carefully and more gradually, i.e. longer, has to take place warming up, there the danger of injury with aged muscle (smaller elasticity due to degenerative agephysiological change) becomes increasingly larger.
Warming up has itself to arrange to its extent and its intensity after the training condition of the sportsman. Thus too intensive warming up can e.g. lead with a badly trained sportsman to a so strong fatigue, so that its efficiency improves instead of, is worsened and the injury endangerment, instead of decreases. Also a new, unusual warming up program can show same consequences. The moreover warming individual conditions up is to be adapted: A “slow starter” will differently warm up than a “high-speed starter”.
The outside temperature and/or climatic conditions affects promoting and/or restraining the expiration of the warming up process. A high outside temperature contributes to shorten the preheating time rainy weather and cold weather however extends it.
A warming up in the morning after the sleep should be accomplished more gradually and more slowly than at a later time.
Special warming up is on the needs of the respective kind of sport to align (the special portion of warming up). Kinds of sport with high requirements at mobility and extensibility increases dehngymnastische exercise portions, kinds of sport with a perseverance character increases exercises for the increase of the heart circulation system to contain to have. The individual conditions adapted warming up programs should be always used, whose effect admits in detail is. Before matches a change should never take place in the warming up method in the intensity or to the extent, since from this an over and/or a Unterdosierung can result with appropriate achievement reduction. Correct warming up has to be based on the experience of the training and match practice and should in a long-term development program toward the individual necessities be optimized and fixed.
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