Warm-up Six Parts (IV): Thermal Science

Warm-up is the most important step in the exercise training process! It is also the most overlooked step! Training is like a battle! If you put it into the battlefield with no preparation, it will naturally end in failure! Warm-up is your joint preparation for winning the battle!

　The six elements of warm-up: soft tissue quality, start-up, corrective exercise, thermal production, stretching and nerve preparation

　The first step: [Soft tissue quality] and the second step: [Start-up] and the third step: [Corrective exercise] have been shared, and now let’s continue to look at it

　The fourth step of warm-up: thermal production

　　Hot-up The main purpose of the body is to save athletes from injuries and be ready for training or competitions, so increasing soft tissue temperature is the key.

　　If the preparation time is short, experienced coaches will omit other warm-up steps and spend more time increasing muscle temperature and softness. In addition, in mild or cold weather, it is very important to keep warm.

　　At the end of the warm-up, athletes should sweat slightly, indicating that the body's cooling system has been activated, and the muscle temperature has increased at least 1 to 2 degrees.

　　Typical "therm" ogenic" activity will last 5 to 15 minutes, depending on the ambient temperature, athlete experience level (elite athletes need more time), and how many "nonthermogenic movements" are mixed in. Fatigue is the main "enemy", so let athletes rest more without worrying that they will cool down. Because the tissue temperature drops more than rises.

　　After the warm-up, if you have appropriate warm clothing, the temperature of the muscle tissue can be maintained for 45 to 80 minutes.

　　Looking When looking for the most efficient and stimulating warm-up method for athletes, the coach is usually limited by himself. The traditional method is to let athletes run on the playground. Most experienced coaches choose to let athletes perform one-leg jumps, hops, crawlings or open-close jumps. These warm-ups do not require any equipment, not only increase the core temperature, but also test the players' attention at the same time.

　　Skipping rope is one of the equipment not yet fully utilized in the gym. It can train the reaction muscle strength of the lower limbs (Reactive). Strength, while challenging the coordination of the whole body.

　　Athlete is skipping rope, observe him closely and can evaluate the preparation status, timing and coordination of his nervous system, and then decide whether to add warm-up content.

　　Rope skipping is also a self-regulating exercise, which makes athletes unable to cheat. If the timing, core strength, reaction ability and physical fitness are not yet in place, these conditions will be exposed when skipping rope.

　　Other equipment that can be used as warm-up, including rope ladders (agile ladders), small hurdles, Dot Drill Mats and medicine balls, etc. Warm-up is not designed to design agility training or movement training, but allows athletes to maintain or improve their heartbeat rate in challenging movement modes.

Related recommendations 　　Classic must-have warm-up exercises for running - Mark Fitness warm-up movements: 8 most important movement modes

　　　Before fitness: 10 elastic bands shoulder warm-up movement video teaching