| All types of physical practice, in fitness or any | | | | These two stages of warming up must come |
| other sport, must begin with correct warming up. | | | | one after the other very strictly. It is forbidden to |
| This activity, together with relaxation and the | | | | switch their order, and also to skip one of them. |
| main stage, are the three essential parts of the | | | | Unfortunately, it is common in sport to skip the |
| training. | | | | first stage and do just specific warming up, which |
| The types of warming up can vary a lot in length, | | | | is considered more important. |
| intensity and structure of exercises, according to | | | | This is a big mistake, because this type of |
| the sport or the training you want to start. | | | | exercises does not rise the body temperature as |
| Although there are many kinds of warming up, all | | | | much as the ones involving minimum aerobic |
| of them have in common two distinct stages. | | | | effort. The result is that the body will be much |
| The first stage concerns general warming up, | | | | more rigid and a lot less prepared for the main |
| whose purpose is to gradually prepare the whole | | | | part of the training. There are cases, especially in |
| body for the effort which will follow. The body | | | | sport games, when both stages of warming up |
| temperature also increases. At this stage, the | | | | are abandoned. Kicking the ball or passing a few |
| inertia of the body is easily removed through | | | | times are supposed to replace a thorough, but |
| aerobic exercises (running, cycling, etc.). This stage | | | | boring warming up. |
| should not take more than 5-10 minutes; | | | | Not doing the warming up correctly or, worse, |
| otherwise it will change into a real aerobic training. | | | | not doing it at all increases the risk of having |
| It is well known that during aerobic effort the | | | | accidents during training or competing. Possible |
| body consumes a lot of glycogen, so, especially | | | | accidents range from simple ones, like pulling a |
| before force training (anaerobic), there is the risk | | | | muscle or cramps, to some really bad ones |
| of running out of energy. | | | | (ruptured muscles, hernia, sprains, dislocations, |
| The second stage of warming up is specific to | | | | etc.). Even if, luckily, such accidents do not |
| each sport. This stage aims to warm up the main | | | | happen, the body will experience a dramatic |
| muscles and joints involved in the effort, but also | | | | decrease of efficiency in performing the |
| to anticipate, by simulation, some movements | | | | exercises. |
| from the main part of the training. This stage can | | | | It is very important for beginners to do the |
| be longer than the first one and includes different | | | | warming up. If they do not ignore it when they |
| types of gymnastics for the joints, jumping, | | | | take up sport, they will form a habit of warming |
| exercises at greater speed, stretching, etc. | | | | up and will, hopefully, keep this habit as long as |
| However, this stage shouldn't be very long either, | | | | they do sport. They must not assume the false |
| because the sportsman needs to save physical | | | | idea that, being beginners, they shouldn't exercise |
| energy and to avoid mental stress. In many | | | | so intensely. |
| sports (target shooting, fencing, tennis, etc.), | | | | All these problems are traps that correct warming |
| mental stress can be bigger than physical effort. | | | | up can definitely avoid. |