Continuation on the warm-up padel.

Elevated internal muscle temperature and body temperature

Indeed, the body will use the chemical energy ingested in food to turn it into mechanical energy. Between 20 and 25% of this energy will be used to achieve muscular work. The rest will be released in the form of heat, so it is this same heat that will serve to increase the body temperature.

=> Note that the greater the muscle mass mobilized, the greater the amount of heat produced. It is therefore wise, during the warm-up, to mobilize the lower limbs as much as possible, which alone represent half of the overall muscle mass.

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An increase of 2% per degree of temperature has an impact on muscle strength. Thus, increasing the temperature results in an improvement in the muscle's ability to produce maximum strength. We also observe a decrease in viscoelasticity. Ligaments and tendons are very little expandable while muscles and joint capsules are much more extensible. A decrease in muscle stiffness facilitates the stretching of the muscle by decreasing its resistance to elongation. When the internal temperature of the muscle increases, it is more able to stretch, so there is a decrease in viscoelasticity during heating.

Rising temperature will affect the force / speed relationship. The maximum speed at which a muscle is shortened depends on the force that is opposed to it. The higher the load mobilized, the lower the maximum speed of shortening. It is therefore easier to mobilize the muscles when the temperature is higher.

At the level of nervous factors, it is shown an increase in the sensitivity of some sensors located in the muscles. This increase is about 20% for an increase of 2 ° C in body temperature. Thus, there is therefore an increase in the excitability of the muscle during heating.

An improvement in the efficiency of the movement

Warming up also plays a role in improving proprioceptive sensations. The reactivity of the neuromuscular spindles is higher if the muscle temperature is above 38 ° C.

It is also noted an improvement in muscle synergies, that is to say the coordinated action of the muscles that associate or oppose the realization of a movement.

We observe, during an efficient heating, a better protection of the articulations. Indeed, after a short effort, the hyaline cartilage, which is located on the surface of the moving joints, is momentarily thicker (12 to 13%) thanks to the absorption of the synovial fluid.

THE EFFECTS OF HEATING ON THE PSYCHOLOGICAL PLAN

- The warm-up keeps a primordial place at the beginning of the session in order to reduce the apprehension due to the preparation of a difficult training or a recovery of activity after an injury.

Indeed, at the start of a session, it is essential to reinforce the intrinsic motivation in order to be ready for a physically and emotionally demanding session.

- The repetition of gestures promotes better control of the movements that make up the exercise, so warming up helps build confidence and allows you to regain control of your body.

Why warm up to padel ?

Excerpt from "Functional Musculation for All" Ed Amphora 2018 

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Claire Codina speech

Claire Discours Codina is the Founder of FITPADEL which offers physical preparation dedicated to padel. Co-author of “Functional bodybuilding for all” Ed. Amphora 2018, Claire Discours Codina is one of the great specialists in physical preparation in the padel in France.

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