Before practicing any sport, it is important to start our training with a good warm-up in order to prepare the body and avoid future injuries. Here, we present some benefits that this somewhat forgotten activity provides.

It is likely that more than one of us has set a series of goals for this new year, which are oriented towards development and comprehensive growth. For this reason, one of the objectives par excellence that thousands of people share is to exercise and maintain a more active and healthier lifestyle.

We constantly see on social networks that more and more people are encouraged to practice some discipline that allows them not only to achieve physical health, but also a healthy mind. Definitely, the benefits of regular exercise are difficult to ignore, since, regardless of age, gender or physical ability, we will be happier and healthier.

However, sometimes due to lack of time, laziness or other several reasons we may not be aware of the importance of preparing our body for any sporting activity by warming up, an action that reduces the risk of injuries at the muscular and joint level: cramps, contractures, strains, tears, strains and joint sprains, warns Dr. Augusto Ruiz Palomino, a specialist in Physical Medicine and Rehabilitation at Clinica Ricardo Palma.

What is warming up?

Warming up and stretching are not the same. The first thing is to perform a series of smooth body movements to adapt to the demands of sports practice. In addition, it prepares the heart, lungs and muscles for the phase of greatest effort. Whereas, stretching is a series of muscular exercises that are carried out after the respective routine. According to the specialist, it is proven that stretching cold muscles before training weakens them, thus producing sprains and tears.

Likewise, Ruiz points out that a good warm-up lasts from 5 to 30 minutes depending on the exercise or sport to be carried out, since the greater the sporting demand, the greater the warm-up. However, when warming up we must take into account many variables: type of exercise, state of health, age, body constitution, among others. For this reason, it is essential that before starting any sports practice we must be evaluated by a doctor to know our physical condition, in order to avoid complications with our body.

Effects of warming up on the body

Undoubtedly, warming up at a general level produces an increase in body temperature, thus increasing cellular metabolism and causing vasodilation that allows a greater supply of oxygen and nutrients.

Some of the physiological effects of warming up are the following: a greater elimination of C02 and waste substances, an increase in respiratory and cardiac frequency, and blood pressure. Likewise, it improves muscle elasticity, decreases viscoelasticity in muscles and joints, increases neuromuscular coordination between agonist and antagonist muscles, etc.

On the other hand, it also provides excellent psychological benefits, such as the reduction and channeling of stress, reduction of anxiety and initial fatigue, increases concentration, self-confidence and the level of motivation.

Phases of warming up

• General: activates the organism that comes from a state of rest, generating a vegetative activation. Likewise, prepare as many muscles as possible with joint movements, continuous running, and short-duration, mild-to-moderate intensity exercises.
• Specific: aimed at the muscles or body area that will be used the most in each type of training or sports practice. Higher intensity exercises are carried out at this stage.
• Dynamic: helps to prepare the mind and body, with concentration and dexterity exercises.

Dr. Augusto Ruiz
Specialist in Physical Medicine and Rehabilitation at Clinica Ricardo Palma

Source: elcomercio.pe