๐ฅ ๐๐ก๐ ๐ช๐๐ซ๐ฆ-๐๐ฉ ๐๐๐ซ๐ข๐๐ฌ: ๐๐๐ซ๐ญ - ๐ ๐ฅโฃ

Yash kaushik
ย |ย 1 minute to read
In the previous post, we learned about the Physiological and Psychological effects of warm-up before training. In this post, Iโm going to tell you about the different components of a warm-up routine and how a traditional warm-up program structure is built.โฃโฃ
โฃโฃ ๐น๐๐จ๐ฆ๐ฉ๐จ๐ง๐๐ง๐ญ๐ฌ ๐จ๐ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ๐ฌ (๐, ๐)โฃโฃ โฃโฃ ๐๐๐ง๐๐ซ๐๐ฅ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐๐ก๐๐ฌ๐: This phase is further divided into two different parts including a 5 mins - slow aerobic activity period ๐ and a general stretching period.โฃ ๐ชโฃ โฃโฃ ๐๐ฉ๐๐๐ข๐๐ข๐ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐๐ก๐๐ฌ๐: As the name suggests, next comes the specific warm-up phase. This phase generally involves movements similar to the main activity or athleteโs sport.โฃ ๐๏ธโฃ โฃโฃ ๐น๐๐ซ๐๐๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐ฌ๐ญ๐ซ๐ฎ๐๐ญ๐ฎ๐ซ๐: A traditional warm-up structure consists of the above-mentioned phases starting with a 5 mins - slow aerobic activity period includes cycling, jogging, skipping etc and the main aim of this period is to increase heart rate, blood flow, muscle temperature, respiration rate, and perspiration, and decrease the viscosity of joint fluids.โฃโฃ โฃโฃ Followed by a stretching period comes next which focuses on replicating the different ranges of motion required in the main training activities.โฃโฃ โฃโฃ Ending with the specific warm-up phase where the coaches are really at work. This phase could be the primary factor for improvements/decrement in the performance of the main activities to be performed.โฃ ๐โฃ โฃโฃ ๐นReferences:โฃโฃ 1. Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3 Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis, January 2010 - Volume 24 - Issue 1 - p 140-148 doi: 10.1519/JSC.0b013e3181c643a0โฃโฃ 2. Bishop, D. Warm-up. Potential mechanisms and the effects of passive warm-up on performance. Sports Med 33:439-454, 2003.โฃโฃ โฃโฃ ๐นNext - Part - 3 The RAMP Protocol ๐คโฃ
โฃโฃ ๐น๐๐จ๐ฆ๐ฉ๐จ๐ง๐๐ง๐ญ๐ฌ ๐จ๐ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ๐ฌ (๐, ๐)โฃโฃ โฃโฃ ๐๐๐ง๐๐ซ๐๐ฅ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐๐ก๐๐ฌ๐: This phase is further divided into two different parts including a 5 mins - slow aerobic activity period ๐ and a general stretching period.โฃ ๐ชโฃ โฃโฃ ๐๐ฉ๐๐๐ข๐๐ข๐ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐๐ก๐๐ฌ๐: As the name suggests, next comes the specific warm-up phase. This phase generally involves movements similar to the main activity or athleteโs sport.โฃ ๐๏ธโฃ โฃโฃ ๐น๐๐ซ๐๐๐ข๐ญ๐ข๐จ๐ง๐๐ฅ ๐ช๐๐ซ๐ฆ-๐ฎ๐ฉ ๐ฌ๐ญ๐ซ๐ฎ๐๐ญ๐ฎ๐ซ๐: A traditional warm-up structure consists of the above-mentioned phases starting with a 5 mins - slow aerobic activity period includes cycling, jogging, skipping etc and the main aim of this period is to increase heart rate, blood flow, muscle temperature, respiration rate, and perspiration, and decrease the viscosity of joint fluids.โฃโฃ โฃโฃ Followed by a stretching period comes next which focuses on replicating the different ranges of motion required in the main training activities.โฃโฃ โฃโฃ Ending with the specific warm-up phase where the coaches are really at work. This phase could be the primary factor for improvements/decrement in the performance of the main activities to be performed.โฃ ๐โฃ โฃโฃ ๐นReferences:โฃโฃ 1. Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3 Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis, January 2010 - Volume 24 - Issue 1 - p 140-148 doi: 10.1519/JSC.0b013e3181c643a0โฃโฃ 2. Bishop, D. Warm-up. Potential mechanisms and the effects of passive warm-up on performance. Sports Med 33:439-454, 2003.โฃโฃ โฃโฃ ๐นNext - Part - 3 The RAMP Protocol ๐คโฃ
Pratyusha m
very useful
View more comments