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Title : How Warming improves performance Race
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How Warming improves performance Race

It's no secret that you should warm up before a race. But many brokers do not know why or what to consider. That's why we've compiled a short list of positive physical effects of warming. Find below why the warming is so essential and how it can help you run a faster race.

body temperature rises
dynamic warm-up exercises raise your body temperature by heating their muscles . But also stimulate metabolism and accelerate the delivery of energy to the muscles.

muscle performance is improved
As its temperature rises muscle, muscle viscosity (or resistance ) decreases. This results in muscle contraction and relaxation faster, which improves performance.

It boosts heart function
Your heart also benefits from warming. The exercises increase its output volume and cardiac respiratory minute (RMV), extending their VO2 max.

Improves load distribution joint
Contrary to previous belief, new research has shown that even short-term exercise, such as heating can help build articular cartilage. The thicker layer of cartilage increases load bearing surface and distribute loads more evenly.

Prevents injuries
warming up properly has been shown to minimize the risk of injury. Increases tissue and muscle flexibility and prepares the body for quick and explosive movements. Moreover, it is less likely to pull or tear a muscle. As an added benefit, the heating improves mental concentration and accelerates the reaction time.

In order to obtain the maximum benefit from its heating, we recommend you try the following tips:

1. focus on those muscles that will do most of the work.
2. The heating effect is of short duration, in order to maintain heating to the start of the race. Research has shown that your body temperature remains elevated for only about 10 minutes after warm up and after 45 minutes, all traces of the heating phase are gone.
3. may seem contradictory, but the shorter the race, the longer your heating should be.
4. Never start with sprints or explosive movements. You should gradually increase the intensity of heating.
5. Your warm-up should never cross your anaerobic threshold.

In addition, there are several factors to consider when deciding on the duration and strength to get warm: the race distance, time of day, weather, age and fitness . Most warm-up routines last somewhere between 10 and 45 minutes. Unfortunately, there is no plan-only approach for heating.

In the next blog post, let's take a detailed out how to warm up for racing different distances (5K, 10K, half marathon and marathon).

How important is warming up before a race? We look forward to hearing your thoughts!

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