The warm-up is fundamental before any activity in order to support the different constraints on the body related to the physical activity in question.

It consists in carrying out a proprioceptive awakening and in slowly raising the body temperature, as its name indicates the principle of the warm-up is to "heat" the whole body. We find the effects of the heating, by many reactions of the body, physiologically and psychologically.

It is a crucial factor in the smooth running of a training session.

There are two types of warming up:

  • a global warming soliciting the whole organism,
  • a specific warm-up approaching the physical activity in question.

Warm-ups called "global" generally take their place first, it is after the intervening warm-ups specific to the discipline.

A heated subject can provide more mechanical work, with less fatigue, less muscle and joint trauma, and greater accuracy than an unheated subject.

For an optimized warm-up, it will be wise to take into account a certain number of rules to respect.

The desired effects:

The muscles and tendons are, at rest, at the temperature of 35 °. They have a better yield when their internal temperature is between 38 °. The nervous system has an optimum functioning between 38 ° and 39 °.

It takes about 20 to 25 minutes for the internal temperature of the muscles to increase by 1 °; the temperature of the central core, meanwhile, increases more rapidly, it goes to 39 ° in 10 minutes.

=> Note that sweating is a sign of an increase in core temperature; however, just because you are sweating or hot does not mean that your muscles have the right temperature for exercise. Large muscle masses take longer to warm up, since they are located on the periphery.

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THE EFFECTS OF PHYSIOLOGICAL HEATING

An elevation of the cardiovascular and respiratory system

Indeed, the heart and respiratory rates increase. We see an increase in heart rate (HR) at the beginning of exercise and an increase in stroke volume during physical exercise. The volume of ejection systolic corresponds to the volume of blood that the heart ejects with each contraction.

Exchanges at the level of the pulmonary cavity and the capillary network are increased, thus facilitating the supply of oxygen and energy substrates within the muscles. Therefore, at the end of this process, there is an increase in muscle perfusion.

In addition, it is shown an increase in the size of the blood vessels thus facilitating the flow of blood flow at the muscular level, this is what is called the phenomenon of "vasodilatation". This blood flow will be redistributed to the most active areas.

The warm-up padel : A priority !

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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