Do You Belong to Those Who Still Doubt the Importance of Pre Workout Stretching Routine?
If so, perhaps you want to read this article carefully. Let me tell you my experience and what I learn from my mistakes, although I must admit that it was too late. The consequences of my past ignorance contribute to, numerous injuries that have accumulated and I cannot train like I want. When I started training no one had any idea of the principles governing the weight training, or the appropriate procedures to optimize performance, or the most appropriate therapy to speed recovery, or the causes of injury-related bodybuilding training, or speeding up the recovery without irreparable injuries. We did what everyone was doing without asking whether it was right and while it seemed to work it did not. If there was a problem no one could understand its nature and if there was an effective solutions. Training was a constant and an endless number of questions unanswered. And when I got a response from some who “understood” the answer gave more fear than the question. Paradoxically, today, even having reached the requisite degree of knowledge in all areas of athletic performance, the average culture is sailing in a sea of doubt. I realized it was best to warm my muscles before requiring an effort of high magnitude. From that moment, I applied the same procedure for all muscle groups and perfected a heating system. Below I will expose this system and give you some guidelines to follow.
Need for Pre Workout Stretching Routine
Adapting to stress is a process that requires the implementation of a number of mechanisms aimed at adapting the body to the growing demand for fiscal activity. Muscle, heart, circulatory and respiratory systems will adapt their functioning to a level that can respond effectively to the intense effort. Warming up is a common procedure in all sports. The pre workout stretching routine structure and development depends on the sport to practice, the athlete level, environmental conditions and the type and intensity of further training.
Benefits for the Muscles
Warming up is understood as a gradual onset of physical activity, resulting in increased blood flow to the muscles being exercised. This is possible thanks to a phenomenon called redistribution of blood volume. Meaning that the body parts that are not developing a significant level of activity transfer some of his blood into the bloodstream so it can reach areas intended to be use in the weight lifting. A rise in temperature which can reach 101.3° F. and the result is a decrease in muscle viscosity, or internal friction of the muscles, improving elasticity and reducing the risk of injury. Ligaments and tendons also benefit. In addition, a hot muscle can generate more force and contract faster. This means that pre workout stretching routines are especially beneficial in sports that are characterized by an important component of explosive force or maximum force. Also helps to relax opposed muscles during the execution of moves at high speed. Late or incomplete relaxation also undermines the proper coordination of movements resulting in less effective technical gestures. Raising the temperature also improves muscle power processes, to facilitate the rapid transformation of energy into mechanical energy.
The heating not only leads to improved physical predisposition, but also does so on the psychic. Expect, for example, increased attention, sensory perception and concentration. Warming up prior to the execution of certain intensive efforts should also lead to a high state of excitement to respond aggressively to the challenge. It is for strength sports (Weightlifting, Powerlifting and Bodybuilding) or combat (Judo, Wrestling and Karate). All who train with intensity cannot be placed under a bar with 441 lb. and perform 8 reps full squat without being mentally predisposed. Otherwise would be reckless and could have serious consequences. Heating must generate a phenomenon of mental energy charge used for supporting the physical structure. A sort of invisible shield that holds the body inside and push it beyond what the muscles and joints can withstand.
Remember that the true strength is more mental than physical manifestation. Create this attitude of firmness and readiness takes time even when carried years of training and warming fulfill this function.
Determinants of Pre Workout Routines
Pre Workout Stretching Routine and Age
Warming up at any age follow the same basic principles, but its intensity and duration are modified according to age. The older the athlete is, the more prudent, progressive and longer the Pre Workout Routine should be. With the aging of the supporting structures of the body, increases the risk of injury. Over the years we lose muscle elasticity, hardening our circulatory system, bones become more fragile, and recovery from over exercising is slower.
Warming up Depending on the Level of Training
The Pre workout stretching routine must be consistent with the athlete’s ability and level of training. Starting-up too high during the routine could disturb in athletes who are not used to create such fatigue that their ability to work during seriously his or her training. Beginners, because of the low intensity with which they train, should ignore the specific warm-up requirements. A general warming through light jogging, stationary bike or rowing machine will be sufficient. Over time we gradually increase the duration of warm-up routine to an estimate of 20 to 30 minutes depending on the muscle group you are going to use.
We must also take into account the individuality of each athlete and adapt, where possible, the structure and dynamics of the routine the characteristics and preferences of each.
Warming-Up in Terms of Environmental Conditions
It is shown that the functional capacity of the organism varies throughout the day. It is therefore important, first, establish the best training schedule to take advantage of peak periods of performance and stick to it if possible. If this is not possible, we will try, to have a training schedule at the same time. It is common to see athletes who accuse some ups and downs in their workouts due to a lack of regularity. For an athlete who used to train in the afternoon, a morning session may represent a drop in performance due to the unwillingness to exercise. In these cases it becomes necessary to lengthen the time allocated for warming the body to suit the new situation.
Also the ambient temperature and humidity influence the duration of pre workout stretching routine. In cold environments it is necessary to lengthen, while in hot environments can be reduced.
The basic structure of a pre workout routine is broken down roughly into two distinct parts: general and specific muscles warming. The first affects the set of capabilities and functions of the body in a progressive manner and must be conducted at a higher level. This first part is common to most sports. The second is designed according to each sport and mainly affects muscle groups that are going to bear the largest burden during training.
General Warming Up
First perform any activity that has a component aerobic as running, cycling, jumping or performing gymnastics global character. This will achieve a progressive adaptation of our cardiovascular and respiratory systems while our muscles begin to experience an increase in temperature. The time for this first phase can vary, depending on the circumstances we have mentioned in previous sections, between 10 and 15 minutes.
Specific Warm Up
During this second phase influence those muscles that will bear the impact during training. We will make a variety of exercises using anything that serves our purpose, barbells, dumbbells or pulleys. At first, it will consist of lighter weight, allowing a high number of repetitions and gradually raised the weight as warming progresses. Breaks will be short to avoid the loss of congestion. The total time may vary depending on the size of the muscle groups between 10 and 20 minutes. During this phase and once we have achieved a certain level of muscle congestion stretching exercises will be included for increasing the muscle elasticity. Finally, we will take a few series that progressively increasing intensity to approximately 75% of the weight you are going to drive in the first series. The aim of the series is twofold. On the one hand, to fully prepare your muscles for further effort and secondly, to prepare mentally to face the emotional stress that is generated by loads of high magnitude. It seems unreasonable to try a number of squats with 330 lb, for example, after completing the heating with 165 lb. The number of repetitions will decrease, of course, depending on the intensity increased to between 4 and 8 for series.