Warm up, but for what?

Aufwärmen, aber wozu?

A coach says, "Warm up kids! Once around the court." One of the kids replies, "I don't need to warm up, I'm already warm. After all, the sun is shining today."

It's a nice, childlike thought, but even as temperatures rise, everyone's body needs to warm up before practice. But what for? This is exactly the question that is asked all too often, so we have a few answers ready for you.

ONE: Brain

Your brain is adjusting to the stress ahead. So you're not just in it physically, you're in it mentally. If you concentrate on your training, you automatically work harder. Once again, we are talking about the mind-muscle connection.

TWO: Muscles, joints and ligaments

The body produces more joint fluid during the warm-up. As a result, the joint cartilage increases in size and is more able to withstand stress. Tendons and ligaments become more elastic due to the higher body temperature.
Your muscles, tendons and ligaments are optimally prepared, which reduces the risk of sports injuries. This is proven by a study of US sports physicians.

THREE: Cardiovascular system

The cardiovascular system is revved up so that blood circulates faster during exercise, providing your muscles with the best possible supply of nutrients and oxygen. Waste products of the metabolism are better disposed of, which prevents over-acidification of the muscles.

FOUR: Blood supply

Already during the warm-up your body prepares itself for the upcoming load. The spleen, liver and digestive tract provide blood to the working organs. The skin, the largest organ of the human body, also receives less blood supply during training so that the muscles under stress can be equipped to the maximum.

FIVE: Blood pressure

The systolic blood pressure value increases during exercise, while the diastolic value remains approximately the same. Thus, the blood flows faster through the vessels, which in turn supports the supply of the exercising muscles.

SIX: Respiration

The growing oxygen demand of an athlete is served by faster and deeper breathing. The increased carbon dioxide can be removed more efficiently.

SEVEN: Nervous system

The interaction of nerves and muscles is optimized, energy demand is reduced, reaction time is shortened and any fatigue that occurs is delayed.

A man stretches before joggingn

If you have warmed up and prepared the muscles before training, they are better supplied with blood and more flexible, friction is reduced, and the muscle parts also work more effectively.

Each of us needs a different amount of time to prepare for a workout. Even the outside temperature plays a role here. If it is cold, you need longer to warm up your muscles sufficiently. If it is hot, the duration is shortened. But you should never skip the warm-up. Even professional athletes are well aware of these advantages and take enough time for the warm-up and cool-down.