The importance of a good warm-up in sport

| The minutes that many athletes "scratch" at the time of warm-up suggest that it is not always given the importance it should have.

In general, the time you have to swim, run or play a game of volleyball is usually linked to the clock and the inexorable passing of the hands, for the few precious minutes that are available. That is why it is usually prioritized and more minutes are granted to the sport practice itself, than to the previous one, which would be the warming up in sports. But why should warming be an indisputable part of normal activity and not "an extra"?

At the moment in which the organism begins to exercise the physical demand increases, not only at the level of the muscular response but also cardiovascular or respiratory. It usually goes from a state in which little or minimal demand is required to a greater demand and, therefore, the appropriate thing would be to allow the body to adapt to the physiological needs that will come later.

In addition, it must be borne in mind that each sport has its own characteristics and, therefore, the warm-up must also take into account the specific movements and patterns. The movement that the arm of a tennis player or that of a footballer or that of the back of a golfer and that of a cyclist will make is not the same.

How to carry out the warm-up in sport

In a generic way, you have to start by moving the body with smooth and simple movements with little load, but in which you can already mobilize the joints and limbs which will later be used more specifically. At that time, body temperature and heart rate are increasing and in the same way there is a redistribution of blood flow, towards the requested muscle groups.

On the other hand, we must not forget about breathing, as it is an involuntary act, we assume that it will be done correctly, but this is not always the case even during sports practice. breathing is one of the most forgotten actions. Being mindful helps work the intercostal muscles, diaphragm, and rib cage to facilitate a proper breathing cycle.

And the stretches?

Complementary to the movements, the famous stretches come to mind.

This is a topic in which there is different positionsWell, there are those who recommend them and there are those who flee from them. At this point, it must be said that much of the controversy is not in the fact of stretching, but in the type of stretching to be performed.

• There are those of static type, in which the position is usually maintained for a few seconds supporting a fixed tension in the muscular body. These are not usually the most recommended.
• Those of dynamic type those that work the full range of motion are a very good option. Large muscle groups are one of the great beneficiaries of this type of stretching, reducing the initial limitations that can be experienced when starting a sporting activity.

Carrying out a good warm-up will not only allow the sport to be practiced to start in better conditions, but also reduces risk of injury. When the muscle is "heated", the intrinsic capacity for elasticity and flexibility is improved and, therefore, there is less risk of injuries.

• Carrying out a good warm-up will not only allow you to start the sport you are going to practice in better conditions, but it will also reduce the risk of injury.
• You have to start moving the body with smooth and easy movements with little load, but in which the joints and limbs that will later be used are mobilized.
• The stretching dynamic type are also recommended as a complement to heating.

Sports Medicine Specialist