SG EDUCACIÓN FÍSICA - PHYSICAL EDUCATION: octubre 2016

lunes, 31 de octubre de 2016

SPECIFIC BENEFICTS OF A PROPER WARM UP

Hi, I´m Marina and this is my post about the beneficts of the warm up.

Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine

Increased Body Temperature - This improves muscle elasticity.

Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.

Improve Efficient Cooling - By activating the heat.

Increased Blood Temperature - The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.

Improved Range of Motion - The range of motion around a joint is increased.

Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production.

Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy.

How to do a good warm up

5 key heating patterns

Duration: preheating should last between 15 and 20 minutes, depending on the activity and the physical condition of each person. For example, to practice a winter sport, it is advisable to extend the duration to 20 minutes, since the muscles take longer to catch the right tone.
Heat large muscle groups begin preparation with a rhythmic, gentle aerobic activity, such as rotation of the extremities, then move, for example, a brief career without leaving the site to activate the legs.
Focus on specific muscles: focus on individual muscles, with particular emphasis on those most be used in sports; in this case, should not only focus on the large muscle groups.
Flexibility: stretching muscles, both responsive to any effort to that are prepared to protect bones and avoid a break if a fall occurs. Stretching helps to improve the flexibility of muscles. You can start trying to touch your feet with the tips of your fingers, rotate the arms diagonally and work the joints, which will also help prevent sprains and other injuries.
Stretching at the end of the year: As important is the warm and stretch muscles after performing exercise. You should spend about 10 minutes to stretch. The aim is to use the muscles are warm to stretch them and prevent them from contracting by a sudden absence of muscle tension caused by exercise. In these cases, it is the muscle force.

domingo, 30 de octubre de 2016

Why it's important to warm up?

Tempted to skip your warm up? Don't! Your warm up is an important part of your exercise routine. According to ACSM's James Peterson, Ph.D., FACSM, here are 10 vital reasons for starting out with a warm up and not taking shortcuts! 1. Increases degradation of oxyhemoglobin. In lay person's terms, warming up helps break down the chemical complex of oxygen, which enables it to separate from the blood and enhance its delivery to the muscle. 2. Increases body temperature. Warming up reduces the potential for muscle and connective injuries. 3. Increases blood flow to exercising muscles. The more blood that reaches the muscles, the easier the delivery of nutrients required for energy production. 4. Increase blood flow to the heart. More blood to the heart means a reduced risk for exercise-induced cardiac abnormalities. 5. Decreases muscle viscosity. Hey, if viscosity is bad for your car engine, it's not any better for your muscles. Warming up enhances the suppleness of the muscle. 6.Help promote sweating. Remember: sweat is good. Sweating reduces the amount of heat stored in the body. Your body spends more energy cooling itself than through any other activity. 7.Enhances the speed of transmission of nerve impulses. Motor faculties improve greatly when you're warmed up. Need proof? Get out of bed and run to the front door. You'll probably bump into something, or worse, fall down. If you walked to the front door, and stretched. You could run like Forest Gump. 8.Increases the blood saturation of muscles and connective tissue. Sounds messy. In reality, the more blood reaching the muscles, tendons and ligaments, the better the elasticity of these tissues. Which means better performance and reduced chance of injuries. 9.Prepares the cardiovascular system for impending workload. Helps the heart and blood vessels adjust to the body's increased demands for blood and oxygen. 10.Prepares muscles for impending workload. Warming up may reduce the likelihood of excessive muscle soreness. SOURCE: http://www.24hourfitness.com/resources/fitness/articles/warm_up.html