The 4 types of sports warm-up (and their characteristics)

A summary of the types of warm-up we can perform before exercising.

Warming up is one of the most important phases of exercise. Thanks to it, our muscles and circulatory system are prepared to assume a higher energy expenditure than usual, thanks to the mediation of the endocrine system and its hormonal regulation.

However, it should be noted that there are several types of sports warm-up depending on the type of physical activity we are going to use when doing sport. In this article we will see a summary of these categories, and their characteristics.

What is the warm-up before doing sport?

The general concept of sports warm-up refers to a series of exercises that aim to work several muscle groups of the body at the same time, so that the body prepares itself for the demands of the sport and enters a state of activation and enter into a state of activation in which it is possible to exert oneself physically.

Basically, the aim is to enable the body to give its best and that the investment of effort leads to that the investment of effort will lead to optimal performanceThe aim is to minimize the risk of injury and to achieve better goals.

To do this, the temperature of the muscles is raised and the heart rate is accelerated, processes that allow a rapid and efficient release of force.

The main types of sports warm-up

Let us now see what are the types of warm-up before exercise, and what are their functions.

1. General warm-up

The main function of the general warm-up is to prepare as many muscles as possible for the activity to come, without focusing on a specific muscle group.. It is used so that the whole body enters, globally, in a phase of activation and optimization of calorie burning.

To do this type of warm-up, movements that do not involve exerting a lot of force are performed. That is to say, exercises that activate muscles distributed throughout the body and of medium or moderate intensity. of medium to moderate intensity. For example, walking on the elliptical trainer or running without sprinting.

2. Specific warm-up

In the segmented, or specific, warm-up, we work on the muscles and joints that are directly involved in the type of exercise we are going to perform.

Normally, this type of warm-up consists of performing the exercise that we will do later, practicing it with low or very low intensity. For example, if we are going to perform bench press, the segmented warm-up will be to lift the bar by adding discs that weigh very little, so that we can do many repetitions..

While the general warm-up is done once for the entire session, it is possible (and recommended) to perform several segmented warm-up phases in each session, one each time the activity or muscle groups to be worked or muscle groups to be worked.

3. Dynamic warm-up

If the previous types of warm-up are especially differentiated by emphasizing the parts of the body involved, in this case the main characteristic is the nature of the activity to be performed.

Dynamic warm-up is distinguished by the fact that it puts into practice a wide variety of Biological processes: strength, flexibility, proprioception and balance, breathing control, sharpening of reflexes, etc.sharpening of reflexes, etc.

Thus, it appeals to both physical and psychological properties to get us into the physical and mental state that will prepare us to function properly when we actually go on to do the sport or exercise for which we are training.

For example, quickly doing a series of exercises without pause through a circuit, albeit at medium intensity, falls into this category.

4. Preventive warm-up

This is the implementation of specific instructions given by a professional who has given guidelines to prevent a type of injury. guidelines to prevent a specific kind of injury or the worsening of an injury that already exists. that already exists.

By its very nature, it is low intensity, although its nature can vary greatly depending on the case and the possible risk faced by the person practicing the sport.

Referencias bibliográficas:

• Anderson, D. (1989). The Discipline and the Profession. Foundations of Canadian Physical Education, Recreation, and Sports Studies. Dubuque, IA: Wm. C. Brown Publishers.
• Fradkin AJ, Zazryn TR, Smoliga JM (2010). "Effects of warming-up on physical performance: a systematic review with meta-analysis". Journal of Strength and Conditioning Research. 24 (1): 140 - 148.
• Rössler, R.; Junge, A.; Bizzini, M.; Verhagen, E.; Chomiak, J.; aus der Fünten, K.; Meyer, T.; Dvorak, J.; Lichtenstein, E.; Beaudouin, F.; Faude, O. (2017). "A Multinational Cluster Randomised Controlled Trial to Assess the Efficacy of '11+ Kids': A Warm-Up Programme to Prevent Injuries in Children's Football". Sports Medicine.
• Soligard, T., Myklebust, G., Steffen, K., Holme, I., Silvers, H., Bizzini, M. et al. (2008) «Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial.» BMJ, 337:a2469