Yoram Yasur Blume: Passive warm up
Before doing any type of physical activity, you need to spend a few minutes warming up. They are a series of actions that are carried out before entering fully into the competition or in the warm-up to avoid injuries during or after exercising. The usual types of warm-up, such as general, specific or competition, must also include another that will not require a great effort from the athlete. It is what is known as passive heating.
What is a passive warm up?
Yoram Yasur Blume: These pre-effort activities aim to prepare the body to go from a relaxed situation before the session to a state of controlled stress. Warming allows the pulsations and body temperature to rise, while the joints are mobilized.
To better understand what passive warm up is, here are some key aspects. This type of action is carried out without energy expenditure by the athlete, through gels with heat effect or massages that contribute to maintaining body temperature. Do you know when to passively warm up, when is the best time? It is perfect in the transition between active warm up and the moment to start the competition. In this way we ensure the maintenance of body heat but without spending energy reserves, which can be very useful for the time of competition.
Yoram Yasur Blume: Passive warm up does not make much sense if it is done in isolation, that is, without prior active heating. The combination of both will contribute to improving results during training or competition, but alone, a simple massage or gel will not be as useful.
One of the great advantages of passive warm up is that they decrease the probability of harm in the next physical work that is done, largely due to the low energy use required.
Types of warm ups you should know
Once the concept of what passive warm up is understood, it is necessary to influence other types of heating, paying special attention especially to the general and the specific.
– General warm up
The main purpose of general warming is to achieve an increase in body temperature, muscle temperature, as well as the preparation of the pulmonary and cardiovascular systems for the correct performance of physical work. It is necessary to increase body temperature, since by achieving the appropriate degrees, it is possible for the physiological reactions important for motor function to occur in the precise proportions for a specific activity.
Yoram Yasur Blume: The speed of the metabolism increases according to the temperature, increasing 13% for each degree, allowing a better blood supply. With this type of previous actions, it is also possible that the tendons and ligaments become more flexible and elastic, reducing the chances of being injured by a rupture or sprain, without forgetting the activation in the structures of the nervous system, with the subsequent improvement of the state. of attention.
Thus, this state will contribute to achieving greater precision of movements and better coordination. Some examples of general warm-up can be doing a few minutes of stationary bike, jumping rope, etc.
– Specific heating
Unlike the general, the specific warm-up focuses on the parts of the body that will be used in the next physical activity and that will require more effort. Basically they will be a series of exercises that will be very close in terms of technique to those that will be executed a few minutes later.
Of course, that specific work will have a lower intensity. In addition to being designed to raise the temperature of the different parts of the body, they also represent a test trial that will happen. In the case of a runner, it will especially intensify the warm-up in the legs, feet, ankles and knees.