WARM – UPAND IMPORTANCE OF IT

Warming up is an indispensable part of each training. It prepares the body for physical effort by putting a gradually increasing load

on the cardiovascular, nervous and musculoskeletal system. It enables to provide optimal use of psycho-motor potential of people doing

exercises. It should be adapted to individual needs and forms of sports activities. It can last from 15 minutes to 20 minutes. We start with low intensity and increase

it during warming up, we do co-ordination exercises on both sides, we can’t forget about stretching and relaxation exercises.

STAGES OF WARMING UP:

STAGE I: We start with intensive march or trotting, then we go jogging,

after a few minutes we run slowly doing exercises for arm, trunk and legs.

STAGE II: We continue by standing and doing warm up for all joints and muscles from head to feet.

Next, we do stretching exercises (for about 10 minutes), we keep each stretching position for about 10 seconds.

STAGE III: After stretching we introduce 2-3 series of specialist exercises involving the muscles which will work with the highest intensity.

The exercises should be less intensive than the ones in the basic part of classes.

We must make sure to maintain proper technique, flexibility and full range of motion.

STAGE IV: After the most intensive part of training we do the last stage of warming up ( about 10 minutes):

running slowly, then walking, and most necessarily, stretching exercises.  

BENEFITS OF DOING PROPER WARM UP:

- facilitates blood circulation- increases body temperature- increases the rate of metabolism- increases flexibility of muscles, strength and speed of their contractions- increases the range of joints motion - stimulates endocrine system- increases the speed of nerve impulse conduction - helps to focus and increases attention span - reduces the risk of injuries- increases the efficiency of movements in an essential part of the effort- prevents accumulation of lactic acid

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This project is realized thanks to the European Commission funding under the " Lifelong Learning Programme".

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Source: www.edukacja.edux.pl