Types of Warm Up in Physical Education

Warming up is an essential part of your exercise sessions. It is the halfway point between total rest or low-profile physical activity and intense sport. Heating properly prepares your muscles and joints and, in addition, activates your mind before the physical challenge that you are about to carry out. However, it is important that you are clear what kind of warm-up exercises are the most suitable when it comes to practicing sports. The types of warm-up in physical education that you should know are:

• General warming
• Specific warming
• Dynamic heating
• Preventive heating

Now that you know the objectives of the warm-up, in the following sections we will talk about the characteristics of each of these types of warm-up and the exercises of each of them. In addition, we will reveal the parts of the warm-up and the structure of a warm-up.

If we talk about the different types of warming in physical education, we must start with global warming, the one that is practiced initially and prior to any type of physical effort. The intensity of the general warm-up is characterized by being moderate and because the exercises performed do not require excessive force. The goals of the general warm-up They are preparing your muscles for the activity or sporting discipline that you will later perform and activating both your body and your mind. Some of the exercises that fall within the general warm-up are:

• Running smoothly: it is important to do it without expending all your energy at once, without sprinting and breathing properly. This article on How to run well can be of great use to you.
• Walk on the elliptical
• Perform stationary bike

The parts of the general warm-up are characterized by a progression that goes in crescendoThat is, you start with those exercises that require less physical effort and you increase the difficulty. During this warm-up it is imperative that you do not force your breath and that you breathe steadily. It is also important that you do not do series that exceed 10 or 15 repetitions; Well, you could overload a muscle.

If you wonder what the parts of the warm-up are, we present you a well-practiced general warm-up scheme:

1. Spend 5 to 8 minutes doing mobility or cardiovascular exercises that increase your heart rate and therefore your heart rate: smooth or spot runs, jumps, zigzag runs, side runs (moving from right to right). left every two or three steps), jog bringing the knees to the chest or jump rope gently.
2. Perform 5 to 7 stretching exercises in order to achieve greater flexibility in the muscles. You should bear in mind that if you do stretching during a general warm-up, you should avoid doing those that require you to lie down or sit on the floor. Remember that the goal of the warm-up is to raise your heart rate and in rest position you will achieve the opposite effect.
3. Go back to doing a table of warm-up exercises that increase your cardiovascular capacity, for an approximate time of 10 to 15 minutes. Crunches, lumbar, knee exercises, running, lifting of heels and / or knees, high strides, etc. they are the most common exercises in this phase.

Cardiovascular warm-up

Cardiovascular warm-up is a fundamental part of all types of warm-up in physical education. The objective of this is to start working the muscles so that it occurs an increase in body temperature, something essential to avoid injuries and to activate our entire body on a physical and mental level.

Thus, when we refer to cardiovascular warm-up, we are not referring to another type of physical education warm-up, but to an essential part of all the warm-ups that are carried out before playing sports. If you want more information about different cardio exercises to do at home, don’t miss this other oneHOWTO article.

We advance in the types of warm-up in physical education with the specific warm-up, which must be done next and as complement of general warm-up. If you want your warm-up exercise chart to be effective, you shouldn’t skip or skip any of the warm-ups mentioned.

The objectives of the specific warm-up consist of working those muscles and joints of the body that you will use during sports activity. For this type of cardiovascular warm-up, you will perform the exercises that you will later do with full intensity at low intensity; In other words, if you are going to play a soccer game, during the specific warm-up session you will use your legs above all, doing moderate exercises with your legs and with the ball.

On the contrary, if the sport that you are about to practice requires that other muscles of your body take action, you will warm up with exercises that help activate and warm up those muscles. For example: a basketball player will dedicate part of this warm-up to exercising, in addition to the legs, his arms, making basket shots and series that include movement and use of the ball.

A significant benefit of specific warming, is that in addition to cardiovascular progression and injury prevention, it is one of the types of warm-up in physical education that works best and enhances eye-hand coordination.

The goals of dynamic warm-up include strength training, breath control, flexibility, balance, reflexes, coordination, and other psychomotor factors. During this type of warm-up, both the physical and psychological skills of each person are put into practice.

Also, all parts of the warm-up are carried out at a medium level intensity; somewhat higher than that of an initial warm-up but much less than that used during the sporting activity itself.

Of all the types of warm-up in physical education, dynamic warm-up is the one most often used by professionals in the world of sports, as they are tables that are made by personal trainers who seek to work on a series of skills and abilities in athletes. Dynamic heating, like all other warm-ups, it is done in a gradual way.

Normally it will be your personal trainer who designs and decides the most suitable warm-up exercises for you, but some of the sequences that are usually included in a dynamic warm-up session are, for example:

• Jogging and rotating your arms back and forth
• Raise your knees while jogging
• Raise your heels
• Stretch your arms (one forward and one back)
• Open and close arms
• Move laterally with one leg and the other
• Moving on the balls of your feet

As we can see, it is also a cardiovascular warm-up, since these exercises are intended to raise body temperature. In the following article we propose a cardio routine for beginners in the gym.

We finish the types of warm-up in physical education with preventive warm-up. The goals of a preventive warm-up are to rehabilitate or recover a muscle or joint after a sports injury. Given the reason this type of heating is used, the exercises included are of a gentle nature and of very low intensity.

To achieve the best result, preventive warming is often combined with local massages and the application of local heat. Preventive warm-up should always be carried out under the supervision of a professional in the sports and physiotherapy field. An incorrect practice in this regard can lead to a worsening of your injury or even that you suffer a new one.

At oneHOWTO we think about your health and your physical well-being. That is why, whatever your goals at a sports level, it is important that you always put yourself in the hands of a personal trainer or a professional from the world of physical education. They will advise you better than anyone and help you design the most …