WHAT IS THE WARM-UP IN PHYSICAL EDUCATION FOR? - ARTE - 2025

The physical education warm-up serves to gradually prepare the body for more complex, intense and prolonged physical exercises or work.

Also called a warm-up, it is a session of low intensity and impact activities focused on raising body and muscle temperature.

The warm-up seeks to prepare the muscles for more vigorous activities that require certain physical performance.

According to many sports and physical education associations, any exercise program should begin with the correct warm-up.

Depending on the type of physical activity or sport, the warm-up will vary in time, intensity and in the parts of the body that must be prepared.

These sessions are generally followed by stretching exercises to complement the body's preparation.

Normal development, good performance and enjoyment of physical activity can largely depend on the correct and responsible use of time in warming up. Consequently, its implications and importance are significant.

How does the warm-up work?

The beginning of the warm-up, which is mild and of low intensity, is a signal to the body that some physical activity is about to begin.

Thus, the neuromuscular system activates the connections between nerves and muscles for their immediate use.

The correct warm-up is done with a combination of cardiovascular, stretching and strength exercises.

Cardiovascular exercises are designed to speed up blood circulation, increase body temperature, and speed up your heartbeat.

Stretching warms up the muscles and prepares them for the movements that will be required in the final physical activity.

Explosive strength exercises help bring the body to a level of intensity close to that needed for the target physical activity.

All of these exercises also warm up the joints and increase blood flow to the muscles.

On the other hand, it is a moment of individual mental preparation for the next activity, which is the one that requires concentration and high performance of the person.

The general idea of ​​warming up is to increase the functional potential of the body as a whole for better physical performance.

The cardiovascular, respiratory, nervous and musculoskeletal systems are gradually prepared to be able to withstand the physical demand for more intense activity.

The 8 benefits of a correct warm-up

1- Increase in muscle temperature

The heat input of the muscles during the routine is one of the main objectives of this activity.

When it's hot, the muscle contracts harder and relaxes faster. In this sense, you can get a good increase in both the speed and the power of execution of the movements.

The likelihood of muscle injury caused by hyperextension is also reduced.

2- Increase in blood temperature

If the blood circulates faster through the muscles, it will also raise its temperature.

With this increase the oxygen bond with hemoglobin weakens, thus allowing more oxygen to be available for the muscles. This tends to improve endurance during physical activity.

3- Increase in body temperature

With the blood and muscles escalating in temperature, the body in general warms up, which improves body elasticity and reduces the risk of tension pains, muscle pulls, contractions or spasms.

4- Improved range of motion

The general body heat and the circulation of blood, also warm, generates a lubricating effect on the joints, improving their range of motion.

This is also enhanced by accompanying the warm-up with stretching exercises.

5- Dilation of vessels

With the circulatory pathways free, resistance to blood flow is reduced, taking the pumping work out of the heart.

6- More efficient body thermoregulation

Warming up before the final physical activity activates the body's cooling mechanisms in advance; that is, perspiration.

In this way the person will reduce the risk of overheating early before the final activity.

7- Improved athletic execution

If done correctly, the warm-up will provide an increase in physical performance, both in the short and long term.

This way you can help maximize the time and intensity of physical education programs.

Numerous sports scientific studies have confirmed the importance of warm-up in healthy athletic development and performance. A well-prepared body will be able to successfully complete more rigorous physical tasks.

8- Prevention of injuries and pain in general

The most important benefit of warming up is that it prevents injury during exercises or final physical activity. This is a critical component of physical education and any sports program.

According to the American College of Sports Medicine, warming up decreases the likelihood of muscle and joint pain, muscle oxidation, tendonitis, strains, and contractions.

Additionally and with the appropriate indications, every student will be able to identify the first signs of body fatigue and muscle overload, which will make them aware of a possible injury before injuring themselves.

Final thoughts

Several studies of the area suggest that the body should rise approximately 2 ° F during the warm-up, to prepare the muscles, blood, joints and heart well.

A general warm-up of between 5 and 10 minutes can produce the desired results in the body for the next more specialized exercises.

Environmental characteristics and clothing are factors to consider when determining the time and intensity of the session.

In hot weather and with more clothing, the required body temperature is reached faster.

Once the desired state is obtained, the objective physical activity should be started, with no more than a couple of minutes of rest to prevent the body from returning to its normal temperature.

Depending on the physical activity or sport to be carried out, the warm-up can last 20 minutes.

References

1. Mark Cinelli (2013). The Importance of Warming Up Before Activity. The Boston Herald. Recovered from bostonherald.com
2. American Heart Association (2014). Warm Up Cool Down. Healthy For Good. Recovered from healthyforgood.heart.org
3. Monica Stevens. What Is the Importance of Warm-Ups in Physical Education? AZ Central - Healthy Living. Recovered from healthyliving.azcentral.com
4. Sports Medicine. Importance of Warming Up before Sport - Sports Injury Prevention. Recovered from nsmi.org.uk
5. Essays, UK. (2013). What Is Warm Up Physical Education Essay. UK Essays. Recovered from ukessays.com
6. Janet T. (2017). 3 phases of physical warm-up. In Form 180. Recovered from salud180.com