Whatever sport you do, exercise should begin with a warm-up. According to physiologists, it is the warm-up that helps to tune in to exercise, the muscles are better supplied with oxygen, thereby activating the work of the circulatory system. After a proper warm-up, you will feel a decrease in discomfort during training and the risk of injury will decrease. You will be able to withstand a more intense load.
What is a warm-up?
A warm-up is a set of special exercises performed at the beginning of a workout to warm up the body, develop ligaments, joints and muscles. Typically, a warm-up includes light aerobic exercises with a gradual increase in intensity. The simplest aerobic exercises are walking, running, running in place, jumping. You can judge the effectiveness of a warm-up by looking at your heart rate. In 10 minutes, the heart rate with proper warm-up will increase to 100 beats per minute. This is due to the acceleration of blood flow. It is worth paying attention to exercises to mobilize the joints, stretch the ligaments and muscles.
Let's highlight the key points of the need for a warm-up:
- stretching prevents injury
- warm-up increases the effectiveness of further training
- adrenaline is released, giving impetus to a more intense workout
- the pulse rate increases and the capillaries expand, the blood circulation of the muscles improves, the muscles receive more oxygen and nutrients
- metabolic processes are accelerated
- muscles and ligaments become more elastic
- Increases the speed of conduction and transmission of nerve impulses
Let us dwell in more detail on oxygen enrichment of muscles
During the warm-up and anaerobic exercises, a large amount of oxygen enters the body, as a result of which the metabolism normalizes, the muscles are toned. Fat deposits begin to break down intensively due to the fact that additional oxygen enters the muscles. Muscles are strengthened and become more resilient.
The warm-up can be logically divided into two parts: main and special:
- The main one is performed before any sports training, regardless of the sport.
- The special part turns its attention to the muscles that will be involved most intensively in the training.
General warm-up
The general warm-up is carried out due to cardio load and light articular gymnastics.
Let's start cardio with running. Get on the treadmill or start running in place. Run- is one of the most natural movements in the process of training, it is able to evenly distribute the load on all the muscles of the body.
Note! Do not use exercise bikes for this purpose. Only the legs will be involved there and nothing but them. The effect of warming up the body will not be obtained.
For the first minute, the speed of running should not exceed the walking speed, then switch to an easy run and accelerate until you reach a speed that is comfortable for you. After a few minutes, the body will be ready for further exercises.
Joint gymnastics
In order to bring more blood to the muscles, joint exercises are used. Exercises begin from top to bottom, that is, from the head to the legs, from the limbs to the torso. In each joint we do 10 rotations in each direction. You can add hand swings with a small amplitude, forward and side bends, half-squats. Let's start at the top, at the neck, and work our way down to the feet. In each joint, it is enough to do 10 rotations in each direction:
- shoulders
- elbows
- wrists
- waist
- knees
- ankle
Then you can start exercising
The need for a special workout
It is worth noting that when exercising in the gym with heavy weights, training is most often local in nature. It would be good to do warm-up sets to increase the blood flow to the desired muscle group. The warm-up set is sets for each exercise that are performed with 50% of the weight of the worker. Let's not forget about the physiology and causes of muscle growth. When training with significant weights, muscle fibers are injured. The body understands that this happened due to heavy loads and restores the fibers, taking into account the fact that the situation may repeat itself. Instead of old muscle fibers, new, stronger and larger ones grow. If the muscles are cold, not warmed up, then the cells are destroyed even before they have had time to feel the weight. Such cells will be restored in the old volume.
Hitch
With strength training, great importance should be given to the hitch, which is a set of calming exercises after the main workout. The hitch will calm the cardiovascular system, reduce the risk of blood in the muscles, prevent the appearance of muscle pain, and the contracted muscles will return to normal. The body will move from an excited state to a calmer one. For a hitch, a slow run with a transition to walking, stretching exercises are used. Performing a cool down will remove the lactic acid accumulated in the body, which will prevent the cause of cramps and stiffness after training. The duration of the hitch on average can be from 5 to 10 minutes.
Treat your body with care, do not ignore the warm-up, then the training will be as effective as possible and will bring you satisfaction from playing sports.
The concept of "warm-up" includes light physical activity, stretching and psychological preparation. In this article, we will consider the importance of warming up before training, after training, types and methods of warming up.
There are the following types of warm-up:
- passive - an increase in body temperature by various means, such as a hot shower;
- general - increase in body temperature with the help of active movements of the main muscle groups, such as jogging, calisthenics, etc.;
- special - increase in body temperature with the help of physical exercises, including movements characteristic of a particular sport.
The most effective is the active type of warm-up; passive warm-up (sauna, hot shower) - less effective. Hegberg and Ljunggren compared the effects of a warm-up that included a combination of running and calisthenics, and a warm-up that involved a passive increase in body temperature as a result of staying in the sauna for 20 minutes before exercise. They found that passive warm-up had significantly less effect. This, apparently, is explained by the fact that during exercise, an increase in body temperature occurs due to changes in metabolic processes and mechanical properties of tissues; the warm-up action lasts 45-80 minutes. This indicator, most likely, largely depends on the level of physical activity, as well as on environmental conditions. Increasing rectal temperature by 1-2°C appears to be sufficient to achieve the temperature-driven benefits of warm-up.
As a result of inadequate warm-up before training, muscles that are antagonists of intensely contracting muscles are most often damaged. Untrained, these muscles relax slowly and incompletely, thereby delaying free movement and impairing fine coordination. Adequate warm-up before muscle activity is a way to prevent stretching of these muscles. Thus, warming up before intense physical activity can reduce the number and severity of musculoskeletal injuries.
The effect of stretching exercises
There are three main methods for doing stretching exercises:
- Ballistic. It uses repetitive jumping movements.
- Static. The muscle is stretched to the point of discomfort and fixed in this position for some time.
- proprioceptive improvements neuromuscular transmission of impulses, including the alternation of contractions and stretching of the muscle.
Each of these methods elicits different stretch reflex responses. According to experts, the ballistic method is fraught with some danger, and the other two are more effective. Ballistic stretching is characterized by repetitive jumping movements where the muscles are quickly stretched and immediately regain their original length. The inhibitory effect of the stretch reflex on ballistic stretch is often cited as the main reason for the low efficiency of this method.
Studies that have compared the effects of different stretching methods on improving flexibility have shown conflicting results. As early as 1941, Careton suggested in his research that an increase in flexibility contributes to an increase in the strength and elasticity of the muscle-tendon structures, and also that stretching exercises lead to an increase in the range of motion of the joints.
Muscles have a natural ability to contract and shorten. Therefore, it is not surprising that stretching exercises are widely used to prevent muscle-tendon injuries, increase flexibility, improve muscle performance and reduce the degree of pain in the muscles after training sessions. Most athletes do stretching exercises because they help prevent muscle injury. Viktorsson-Meller et al. studied the effects of a general warm-up (15 min on a bicycle ergometer), massage (6-15 min), and stretching exercises on range of motion and strength (isokinetic analysis) in eight male volunteers. The range of ankle posterior flexion increased as a result of massage and warm-up, while stretching exercises resulted in an increase in the range of motion tested. Thus, stretching exercises are the most effective way to develop flexibility. They can be successfully used to eliminate pain in the muscles that occur after training loads.
Warm-up after class
Many athletes warm up not only before a training session, but also after it. The results of studies by Ekstrand et al. showed that warming up after a training session reduces the number of injuries.
The favorable physiological results of warming up after a training session are well known. The excretion of lactic acid after exercise is of great importance during competitive activity, as it is known to inhibit the intensity of glycolysis. The release of lactate from the blood and muscles after exhausting physical activity is much faster due to continuous low-intensity aerobic activity. In untrained subjects, the optimal rate of lactate excretion occurs when oxygen consumption (V0 2) is in the range of 30-45% V0 2 m ax. In trained subjects, this figure is 50-65% V0 2 m ah. This may be due to the action of muscle pumps that prevent the accumulation of blood in the extremities, in particular in the legs.
Thus, a warm-up after a training session, especially after a grueling one, is just as justified and important as a warm-up before a workout.
Even if you do not play sports, nevertheless, a light warm-up will not hurt your body. In one of our articles, we wrote where you will learn how to properly exercise and how it affects the body.
Materials from the book “Sports Injuries. Basic principles of prevention and treatment”.
1.
2. WHAT IS A WARM-UP?
A warm-up is a short preparation for sports training or stretching, carried out immediately before the start of exercise. Warming up reduces the level of possible discomfort during training, and also reduces the risk of injury. Physiologically, a warm-up helps your circulatory system tune in to exercise and improves the supply of oxygen to working muscles. The goal is to gradually improve blood circulation throughout the body. Thus, the warm-up prepares the body to meet the needs of the muscles during training. Cold muscles may not withstand stress, which will lead to damage. Despite the fact that experts are still in search of the perfect warm-up, its necessity is beyond doubt. Warm-up should be performed before strength, aerobic and anaerobic training, as well as before stretching.
2.1. MAIN CHANGES IN THE ORGANISM OCCURING DURING THE WARM-UP
During the warm-up, changes occur in the body that best prepare it for the upcoming physical work. If you neglect the warm-up, these changes will occur directly during the performance of the main activity, reducing its effectiveness. In addition, when working without a preliminary warm-up, the risk of injury is extremely high (and in sick people - attacks of the disease).
Optimal excitability of the central nervous system is created, which improves the quality of its work.
During the performance of physical exercises, the nervous system sends executive commands to the muscles, processes information coming from the muscles and internal organs, and ensures the coordination of the organs among themselves (their coordinated interaction). As a result of the warm-up, neuromuscular interaction improves, the speed of reactions, accuracy and coordination of movements increase, and the process of learning new motor skills is facilitated.
The speed and intensity of metabolism increases, the rate of decay of chemicals increases, the breakdown of which provides energy for muscle contraction. An increase in the rate of decay of substances causes an increase in body temperature (hence the concept of "warm up the muscles"). An increase in body temperature accelerates the onset of sweating during the performance of the main work, thus facilitating the processes of excretion of decay products from the body and the processes of maintaining body temperature within the physiological norm. The ideal option is to start sweating already during the warm-up.
The activity of the circulatory and respiratory organs increases.
These organs provide the working muscles with oxygen and chemicals, the breakdown of which provides the necessary energy for muscle contraction.
The elasticity of muscles and ligaments increases, which reduces the risk of injury.
The activity of the endocrine glands changes, as a result of which hormones enter the blood, many times facilitating and intensifying the necessary pre-working adjustments in the body. If the warm-up is sufficiently intense and long, an additional amount of blood enters the bloodstream from the places of its reserve storage (the so-called "blood depot"). An increase in the total amount of blood in the bloodstream facilitates the transfer of oxygen and other substances important for the life of the body.
There is a redistribution of blood between working and non-working organs. The blood vessels of the working organs (heart, lungs, working muscles) expand, and more blood flows into them. The blood vessels of non-working organs (digestive organs, non-working muscles) narrow, and they receive significantly less blood.
In view of the weak blood supply and inhibition of the activity of the digestive organs during more or less intense physical work, it is not recommended to eat immediately after training and 1.5-2 hours before training.
The blood supply to the brain as a whole remains strictly constant during any kind of activity (!). However, during sufficiently intense muscular work, a redistribution of cerebral blood flow between different areas of the brain is observed. Those areas of the brain that control the process of contraction of working muscles and regulate the activity of internal organs involved in providing muscle work receive more blood than other areas that are not directly involved in providing muscle activity. Therefore, one can observe, for example, a decrease in higher mental functions (memory, attention, the ability to assimilate new things, and so on) immediately and some time after intensive muscular work.
As a result of the warm-up, the current working capacity of the body increases (that is, the ability to perform work of a certain amount at the moment).
Experimental studies have confirmed that without a preliminary warm-up, a person or an animal is able to perform much less work than after a well-executed warm-up.
The physiological changes caused by the warm-up do not disappear immediately after it is stopped, but several minutes or several tens of minutes remain, depending on the nature of the warm-up performed (the more changes the warm-up caused in the body, the longer its traces remain). Therefore, you can not be afraid to finish the warm-up 10-15 minutes (and more - up to 40 minutes if the warm-up was intense and long) before the start of the main work, if necessary (usually this is necessary in competitions when you don’t know the exact start time) . If a lesson or competition takes place in cold conditions (outdoors or in a cold room), then the interval between the end of the warm-up and the start of the main work should be reduced to 5-10 minutes, and after the warm-up, you need to dress warmly to avoid a decrease in body temperature. If there is no need to make an interval between the warm-up and the main part of the workout, it is recommended to start the main work 3 minutes after the end of the warm-up.
2.2. BASIC WARM-UP RULES
The warm-up should consist of a general and a special part.
The general part is aimed at increasing the activity of physiological systems that ensure the performance of muscle work (nervous, motor, respiratory, cardiovascular, endocrine glands, thermoregulation, excretion). The main part of the warm-up can be almost the same in any sport.
The special part provides specific training for precisely those nerve centers and links of the motor apparatus that will participate in the upcoming activity. The special part should contain elements of the forthcoming activity. For example, in team sports, it should reflect the specific features of the subsequent situational activity, and in power sports, it should ensure the preparation of muscles for work with weights. So, a football player performs exercises with the ball in place, in motion, performs strikes, passes, accelerations with the ball, etc., a hockey player - throws the puck from different positions, from a place, in motion, in motion with a stroke, etc.
Warm-up should not cause fatigue and increase body temperature above 38 degrees C.
The warm-up before the competition is very important. In these cases, the warm-up not only prepares the physiological systems of the body for the upcoming work, but also regulates the degree of neuropsychic tension before the start, preventing the development of starting fever or starting apathy, and causing (as a rule) the so-called state of combat readiness.
2.3. WARM-UP AND METABOLIC PROCESSES
For the regulation of temperature homeostasis before performing physical exercises (training or, especially, competitions), the most important is the warm-up, i.e. pre-start (preliminary) preparation of body tissues. It is known that at rest the muscles receive 15%, and during muscular work (activity) up to 88% of the minute blood volume and the volumetric velocity increases by 20-25 times.
According to P. Hedman (1977), muscle temperature at rest is 33-34°C, and after a warm-up it rises to 38.5°C and becomes optimal for oxidative processes in tissues (S. Israel, 1977). The maximum rate of flow of metabolic (exchange) processes and enzymatic catalysis is observed at a temperature of 37-38°C. With a decrease in temperature, it slows down sharply (J. Kru, 1979). According to Van Hoff's theory, a decrease in tissue temperature by 10°C causes a decrease in the intensity of metabolic processes by 50%.
2.4. WARM-UP DURATION
The optimal duration of the warm-up and the duration of the interval between its completion and the start of work is determined by many factors: the nature of the upcoming work (sport), the functional state (training level) of the athlete, external factors (air temperature, humidity, etc.), age, gender and scale of the competition ( regional championship, European Championship, World Championship or Olympic Games). The duration of the warm-up is strictly individual.
According to some sources, the duration of the warm-up depends on the nature of the work ahead, but should not be less than 10 and more than 50 minutes.
2.5. WARM-UP AND FATIGUE
It should be noted that a person spends energy on any physical work (load) and warm-up is no exception, so it should not be tiring. Therefore, during the general part of the warm-up, the athlete should wear a training (preferably woolen) suit, and on a cool day with wind, also a windproof suit.
A warm-up should be carried out before sweating, hence the term “warming up” occurs in the sports environment: sweating helps to establish the required level of thermoregulation, as well as to better ensure excretory functions.
2.6. WARM-UP INTENSITY
Depending on the pace, rhythm and duration, the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to the warm-up is assessed as a state of: 1) combat readiness; 2) prelaunch fever; and 3) prelaunch apathy. In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-launch apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of disease and is in poor athletic shape. If an athlete is in poor athletic shape, i.e., poorly prepared functionally, then no warm-up, no motivation to successfully perform in competitions will help him.
2.7. IS IT POSSIBLE TO REPLACE THE WARM-UP WITH SOMETHING?
No. Neither massage nor bath can replace it. During the warm-up, not only the muscles “warm up”, but, most importantly, the heart rate, blood pressure and other functional indicators increase, which are then called upon to “work” after the warm-up at a high pulse (from 160 to 200 beats / min). And massage and bath are passive procedures.
After warm-up and rest, when participating in competitions, the pulse should not be lower than 130 beats / min, this is especially important for athletes performing in cyclic sports (running, rowing, swimming, cycling, cross-country skiing, etc.), otherwise the process of workability is delayed and often in poorly trained athletes or athletes who have had illnesses, pain occurs in the right hypochondrium or even in the region of the heart or colic in the abdominal cavity, etc.
Of great importance during the warm-up is not only the amount of work, but also the rhythm of movements corresponding to the upcoming exercise (type of activity) and the intensity of their implementation. The optimal rhythm and intensity of movements provide both the establishment of intermuscular coordination and the interaction of the functional units that make up each muscle. Muscle relaxation and stretching exercises are important for establishing coordination of movements.
Depending on the pace, rhythm and duration, the warm-up can affect the psycho-emotional state of the athlete. The reaction of the central nervous system to the warm-up is assessed as a state:
1) combat readiness;
2) prelaunch fever and
3) prelaunch apathy.
In sports, as in any activity, there is excitement - this is a normal physiological state. It is inherent in every athlete, regardless of age, gender and qualifications. Pre-launch apathy is a painful condition: either the athlete is poorly trained, or has suffered some kind of disease and is in poor athletic shape. If an athlete is in poor athletic shape, i.e., poorly prepared functionally, then no warm-up, no motivation to successfully perform in competitions will help him.
2.8. WARM-UP WAYS. EXAMPLES OF WARM-UP EXERCISES.
The warm-up should be specific depending on the sport you plan to do. The warm-up is similar to the main exercises, but is performed less intensively. For example, before sprinting, you need to warm up by jogging or walking. Other types of general warm-up may include riding a stationary bike or climbing stairs. Exercises that involve your arms and legs are optimal for warming up your whole body. The warm-up before strength training is to preliminarily perform exercises with low weight. Contrary to popular belief, stretching and warming up are completely different things. In fact, stretching should only be done after a proper warm-up!
There are many ways to warm up. You can do a short session of cardiovascular warm-up, which makes the heart beat faster and warms up the muscles, but does not deprive them of the necessary energy. This can be achieved with a normal run. Gymnastics and other light exercises also allow you to warm up without putting a lot of stress on different parts of the body.
There is also a warm-up method in which the shells themselves (barbells and dumbbells) are used. First, a series of stretches are performed, and then several relatively light movements are done with a barbell or dumbbells, kneading each part of the body in turn, until the body is ready for something more serious.
Before starting each exercise, you need to conduct a warm-up series so that a specific muscle or muscle group has time to get used to this movement. When doing high rep moves with lighter weights, the muscles are primed for the powerful effort of lifting heavy weights for higher reps.
In any warm-up, the main goal is to warm up properly.
There are two main causes of injury: either technique suffers (trying to work with too much weight or poor control of the weight of the projectile), or not doing stretches and warm-ups properly. Knowing the correct technique for warm-up and stretching exercises is important for all athletes, regardless of age.
2.9. SPECIAL TYPES OF WARM-UPS.
Warm-up shadow boxing can also be carried out as a separate simulation exercise during training. You should start at an easy pace with shuttle movements in all directions, accompanying them with short 3 movements with bundles of block punches, first with your hands, then connect your legs. Perform dives, sit-ups, bounces. Gradually introduce kicks at the middle and further at the upper levels. Rhythm to accelerate, change, include sharp jumps with beats. At the end of the imitation fight, do several jumping blows, rolls over the back with blows, falls on the hands and kip-ups. Finish the warm-up with recovery and flexibility exercises. The total warm-up time is 10-15 minutes. It is recommended for adepts who have mastered the basic technique of the style, especially with a shortened workout. After its implementation, it is possible to switch to pair work without additional exercises.
Warm-up "joint". Characteristic differences from the previous types of warm-ups is the predominance of static-dynamic, isostatic exercises. Requires minimal space, but silence and concentration. Here is an approximate set of exercises for joint warm-up. "Sunrise" - consists in slowly getting up from a squat position and stretching up. Wake up time - 1-3 minutes. Static tilts - performed smoothly and relaxed, with further relaxation. Bending must occur under the influence of gravity. From the "rider stance" position, isostatic warm-up of the wrist, elbow and shoulder joints. Various tilts and twists in the sitting and lying position, standing on the head. Balance exercises on one leg. You can finish the static warm-up with a series of light jumps. The total duration is 10-15 minutes. Correctly performing a joint warm-up is quite difficult. Feature - the load is not so much on the muscles as on the ligamentous apparatus. Remember, during the joint warm-up, you need to monitor your breathing: it should not become much faster during a static load. You can use joint warm-up more often in the hot season. It will help save energy for the main part of the workout.
Another type of warm-up, which is difficult to write about, but necessary - "meditative" Its essence can be more easily understood from the following example. When a sharp danger appears, the body experiences stress, the release of certain hormones into the blood increases sharply, the digestive processes stop, the person is thrown into a fever, he is ready to run or fight. With a meditation warm-up, the same thing happens, but gradually, in a controlled manner. By creating a certain mood, the master allows his body to prepare itself for the upcoming actions. The position for the meditation warm-up should be comfortable enough, i.e. thoughts should not be distracted by how difficult it is for you to be in this position. By the way, this kind of warm-up can be done in the gym with the student - sit down and close your eyes. After a while, you might notice. that your fists are itching - your body is tuned in to training.
3. WHAT IS A WORKOUT?
Workout - these are meaningful actions aimed at developing any qualities, improving acquired skills. Training can be present in a variety of areas of human activity: sports, science, work, hobbies and many others.
sports training is a meaningful physical activity aimed at developing strength, endurance, agility, technicality, speed and other physical and psychological skills.
In the process of systematic (3-4 times a week) classes (training) physical education and sports, there is a gradual adaptation to physical activity.
Workout - this is the systematic effect of physical exercises (in sports of the highest achievements - 2-3 times a day) on the body of the trainee for weeks, months and years. One of the most important tasks of training is to increase efficiency. Training contributes to the development of physical qualities: endurance, strength, speed, agility. This is a targeted impact on the physical development of the musculoskeletal system and functional systems.
Training should be of a special orientation, in the process of training there is multiple repetition, the rest intervals between the exercises performed are small, the pulse is not lower than 150-160 beats / min.
If the training takes place at a pulse of 120-130 beats / min, then this is a recreational physical education, it does not give a training effect.
In the sport of higher achievement, there are two periods of training:
1) preparatory
2) competitive.
In the preparatory period, the main task is to develop endurance, speed-strength qualities, etc. Exercise machines, various devices, and a barbell are used. As a rule, when training 2-3 times a day, part of the lesson is devoted to the development of strength, speed-strength training, and most of it is devoted to special training (if a runner, then run; if a swimmer, then swimming; if a jumper, then jumping, etc. .). At the final stage of the preparatory period, the training is close to the competition in nature, i.e. the intervals between the exercises performed are reduced, the intensity of their implementation increases.
In the competitive period, the training is moderate, short, as a rule, is carried out in the morning; in some sports there is no training on the day of the competition (cross-country skiing, cycling, etc.). In addition, after a ski race, for example, an athlete performs a series of exercises and light running, special attention is paid to stretching exercises.
3.1. SOME TYPES OF TRAINING PROGRAMS:
strength training;
interval training;
continuous training;
circuit training.
Power training
Strength training focuses on increasing strength, power, and muscle endurance. When planning strength training loads, you must first determine which muscle groups you want to train, and then select the appropriate exercises. The workout for each exercise is broken down into cycles, reps, and resistance. Consider an example - bending two arms with dumbbells. The program includes three cycles of 10 repetitions each. In the first cycle, the resistance is 100% of the maximum mass that the athlete can lift 10 times. This is the so-called 10-rep max, or 10-RM. In our example, 10-RM equals 100 pounds. 90% 10-PM (90 lb) resistance is used in the second cycle, 80% 10-PM (80 lb) in the third.
Interval training
In interval training, short or medium periods of work alternate with the same periods of rest or reduced activity. Interval training is based on a clear physiological principle. Scientists have found that athletes can perform significantly more work by breaking it down into short intense cycles with periods of rest or reduced activity between successive work cycles. For example, the first cycle includes 6 running repetitions (work intervals) of 400 m each; each interval is completed for 75 seconds, followed by recovery in the form of slow jogging for 75 seconds between work intervals. In the second cycle, 6 repetitions of 800 m each are provided, performing a 180 s interval of work and recovering with slow jogging or walking for 180 s between work intervals.
Interval training is applicable in almost every sport, most often it is used to train runners and swimmers.
The principles of interval training can be adapted to other activities by choosing the form or mode of loading and changing the main variables depending on the sport and individual characteristics of the athlete.
Fox and Matthews identified the main variables that should be "tailored" for each athlete:
intensity and duration of the work interval (load and duration of strength training);
the number of repetitions and cycles in each training session;
the duration of the interval of rest (recovery);
type of activity during the holiday;
the number of training sessions per week.
Continuous training
The name itself suggests that this type of training involves continuous activity without rest intervals. This can be a high-intensity continuous activity of medium duration or a low-intensity training load over an extended period of time. Let's consider both types.
High Intensity Continuous Training
The intensity of work during such training is 85 - 95% of the athlete's maximum heart rate (HRmax). For example, a middle distance runner can run 8 km (5 miles) at 3 min/km with an average heart rate of 180 bpm (assuming HRmax = 200 bpm).
High Intensity Continuous Training is very effective for training athletes in endurance sports where there is not a lot of work involved. Training at a consistent near-competitive intensity improves the athlete's ability to maintain the same pace throughout the race and generally leads to improved performance. In addition, regular training loads or races at an intensity close to competition increase leg speed, leg strength, and muscle endurance. Unfortunately, such a training program makes very extraordinary demands on the athlete, especially if it is designed for several weeks or months. It is recommended to periodically introduce lower intensity options (1 - 2 times a week) to give the athlete a little rest after exhausting, high-intensity continuous training.
Long duration low intensity workout.
This type of training became extremely popular in the late 60s of the current century. The athlete trains at a relatively low intensity, say 60 - 80% heart rate. Heart rate rarely exceeds 160 beats / min in young athletes and 140 in more mature ones. The main goal of training is not speed, but distance. Endurance athletes can run 24 - 48 km (15 - 30 miles) every day, which equals 160 - 320 km (100 - 200 miles) per week. The running speed is much lower than the maximum that the athlete can support. For example, if you can run at a speed of 3 min/km, you should train at a speed of 4 - 5 min/km. This training method is much easier than the high-intensity continuous training method, since it places much less stress on the cardiovascular and respiratory systems. However, running long distances can cause significant discomfort in the muscles and joints and lead to injury.
This training method seems to be most commonly used for endurance development:
those who want to "be in shape" in terms of health;
athletes involved in team sports who use endurance training only for general physical training;
For these purposes, the intensity level is maintained within 60 - 80% of HRmax, and the distance is reduced. For example, runners can shorten the distance to 5 - 8 km (3 - 5 miles).
It should be noted that this method is very effective for the development of general endurance, since it allows you to perform work with the most appropriate intensity. For middle-aged and older people who want to achieve
or maintain an acceptable level of fitness, this method is the most suitable and least dangerous. High-intensity exercise is potentially dangerous for the elderly. These people are also not recommended to engage in sprinting or "explosive" physical activities.
Fartlek training.
Fartlek - play with speed - is a form of continuous load with a hint of interval training. This training method was developed in Sweden in the 1930s and is used primarily by long-distance runners. The duration of the race with this type of training is 45 minutes or more, the athlete can optionally change the speed from high to jogging speed. This is a free form of training in which the main goal is not distance and time, but having fun. Training sessions are usually held in the countryside, full of many ups and downs. The athlete himself chooses both the route and the speed of running. However, periodically the speed should reach high levels. Many trainers use the fartlek as an addition to a high intensity continuous training load or interval training program to break the monotony of any one of them.
Circuit training
In circuit training, the athlete performs a series of selected exercises in a sequence called a circuit. The circle usually consists of b - 10 simulators. On each machine, the athlete performs a specific exercise, such as push-ups or curls, then moves on to the next machine. You should strive to complete the work in the circle as quickly as possible. An indicator of improvement is doing all the work in less time, or doing more work on each machine, or both. In addition, since the athlete runs between machines, as the distance between them increases, so does the activity of the cardiovascular system.
When combining circuit training with traditional strength training, we get circuit strength training. Traditional strength training involves, as a rule, slow and methodical work. Work intervals are very short and rest periods are long.
In circuit strength training, the work is usually performed at an intensity of about 40 - 60% of the maximum strength for a 30-second interval, the rest period between working intervals is 15 seconds, although the intervals of work and rest can be modified. For example, on the first machine, you do as many reps as you can for 30 seconds, then rest for 15 seconds, moving on to another machine. Start the next 30 second work period. Usually for a circle they perform work on 6 - 8 simulators. It is recommended to perform 2 - 3 cycles.
Circuit strength training provides a moderate increase in aerobic endurance and a significant increase in strength, muscle endurance and flexibility. In addition, circuit strength training can significantly change body composition by increasing muscle mass and reducing body fat.
Sports training, like any other pedagogical process, is organized and conducted based on general didactic principles. The process of teaching technique and tactics at the stage of mastering the skills and developing the ability to apply these skills to solve sports problems in competitions is the content of the training.
Wrestling training contributes to the manifestation of all-round sports preparedness by those involved.
3.2. TRAINING PRINCIPLES
Consciousness principle
Cooperation between a coach and an athlete is unthinkable without understanding the patterns of combining the technical, tactical, psychological and other aspects of an athlete's training. Tasks, means and methods of training must be clear to the wrestler. He should be familiar with the basic changes in the body that occur under the influence of training. The ability to take a meaningful approach to sports activities helps a wrestler to more easily learn new things and apply the acquired knowledge in practice.
The external signs of the correct application of the principle of consciousness in training are the clarity of the formulation of questions by those involved and the correctness of their actions in the process of training and competition. During the competition, athletes set realistic goals for themselves and skillfully select the means to solve them. In case of failure, they correctly assess the current situation and adequately characterize the strengths and weaknesses of the readiness of both their own and the enemy.
Therefore, the implementation of the principle of consciousness in training serves to educate the personal qualities of an athlete, helps to accumulate special knowledge. Maintaining an individual training diary is of great help to those involved.
Activity principle
Considering the complexity of the wrestling process, the variety of means used to achieve the result, the dependence of sports performance on the individual characteristics of wrestlers, etc., the coach pays special attention to the manifestation of activity on the part of athletes.
To do this, from the very beginning of training and training, he provides students with the opportunity to independently perform such tasks that require significant creative effort.
For the manifestation of activity in training, the trainees have great opportunities, due to the very specifics of wrestling, the variety of tasks that can be solved by means of technology and tactics. The teacher must timely assess the activities of students and give it a further direction.
Outwardly, the implementation of the principle of activity in training is manifested in a clear, timely implementation by athletes of all the instructions of the coach.
The coach needs to remember that the most active athletes need more attention, because such athletes are most susceptible to overtraining.
The principle of visibility
Various training methods, as well as the results of the work done, should be available to those involved for familiarization with them.
Unlike training, it is much more difficult to carry out a demonstration in training. All the information about the training is received by those involved in the form of tables of standards, graphs and visual aids, examples from the practice of other athletes. The principle of visibility in training necessarily provides for the analysis of the performances of athletes in competitions.
Unfortunately, examples of training and participation in competitions may not always be positive. Therefore, the coach must constantly take care to give the correct interpretation to everything that his wards meet in sports practice. Athletes must objectively assess the events, their capabilities and abilities.
The principle of accessibility
Each of the athletes differs from other athletes in their psychological, physiological and other individual characteristics. The coach needs to know about the state of health, the degree of physical development, the level of general sports preparedness of each of his wards. The general educational and cultural level, lifestyle, mode of work, nutrition and rest are also factors that characterize the abilities of those involved.
Without a comprehensive account of these data, it is impossible to correctly solve the problem of organizing the training process in wrestling (setting a problem, selecting exercises, weight regimen, etc.).
With insufficient physical fitness of those involved in training, it is necessary to carefully use the principle of accessibility in training.
The principle of accessibility is carried out by overcoming the psychological barriers that arise in those involved in the implementation of certain wrestling techniques, when meeting with some opponents, when participating in competitions. Difficulties of a psychological nature are often the result of non-compliance with the principle of accessibility at the earlier stages of education and training. The coach must remember that the formation of a psychological barrier occurs as a result of the athlete's repeated failures in such situations. Therefore, each unsuccessful performance, and even more so repeated, should be considered by the coach from the point of view of the possible emergence of a psychological barrier.
The principle of accessibility is carried out on the basis of strict planning, which provides for all the features of those involved, the goals and means of training.
An external manifestation of the successful use of the principle of accessibility is the desire of those involved to train and increase physical activity.
The principle of accessibility, like all others, must be used taking into account the individual characteristics of those involved. There are categories of athletes in whom easy victories in competitions cause excessive self-confidence and arrogance. This can lead to gross errors and have a negative impact on the professional growth of this athlete.
Strength principle
Sports training is aimed at ensuring that those involved acquire the opportunity to consistently demonstrate high physical qualities, acquire stable knowledge, skills and abilities. Therefore, in the training of a wrestler, the observance of the principle of strength is necessary when learning and improving the basic movements of the attacker.
The strength of assimilation of the material is achieved by repeated repetition of techniques and exercises.
The specifics of the wrestling lie in a wide variety of conditions in which the technique can be applied, and in the great variability of the defensive and counterattacking actions of the attacked wrestler, which makes it possible to avoid the inertia of the skill. The coach during the development of the technique provides the athlete with the opportunity to use it in training or competitive bouts.
The principle of systematic
The coach plans training sessions in such a way that they are, in terms of the dosage of individual exercises and the load, a continuation of the previous lesson and create a good basis for the next session. The material of each training session is designed to enhance the positive effect of training. Systematicity implies a certain connection of educational and training material in the required sequence and its application in educational work in compliance with this principle.
The principle of systematicity is characterized by the unity of all aspects of general and special training, the continuity of the training process, the gradual and maximum increase in loads.
The unity of all aspects of general and special training (physical, technical, tactical, moral-volitional and psychological). The general training of a wrestler is the basis for further sports specialization. A characteristic feature of general physical training is that the athlete is engaged in it throughout his sports life. Special training is aimed at acquiring those qualities, knowledge, skills and abilities that are necessary to perform activities specific to a given sport. A wrestler's high special preparedness is ensured by the use of a wide range of training aids directly on the mat and by the special development of all his physical qualities.
Continuity of the training process. A high level of sportsmanship places high demands on the preparedness of wrestlers, which can only be achieved as a result of year-round training. The growth of fitness leads to the fact that each time the athlete can perform an increasing load. The task of the coach is to ensure the continuity of the training process, to find such a ratio of load and rest, so that each new training session is carried out with restored or increased working capacity of the trainees.
Conducting training sessions with an interval insufficient to restore working capacity, in terms of its impact on the trainees, can be considered as a double training session. Appropriate rest after such training restores and increases the performance of those involved. Such trainings are carried out with highly qualified athletes and under the special supervision of a doctor.
By distributing classes in training cycles, the coach regulates the volume and intensity of the load. Of great methodological importance is the doubling of training sessions in a weekly cycle in accordance with the proposed program of the upcoming competitions. The coach must be able to use the appropriate increase in loads throughout the year-round training work, and not just in preparation for one competition.
Gradual and maximum increase in loads. In the process of sports activity, it often happens that the loads grow faster than adaptive changes occur in the athlete's body. Therefore, one of the tasks of organizing training sessions is a smooth increase in the volume and intensity of the load.
With the growth of fitness and skill of those involved, the loads in their training are constantly increasing. In order to better adapt the body to increasing loads, they produce a wave-like increase. In the practice of wrestling training sessions, the wavelike increase in the load is achieved by changing the time of the bout, selecting partners, setting a specific task on separate days of the training cycle. Using the wave-like method of increasing the load, the coach must create a kind of favorable background for the use of such volumes and intensity, which will be large or maximum for this group of trainees.
An external manifestation of the correct use of didactic principles in training is a long-term stable (without breakdowns) performance in competitions, a healthy, cheerful appearance of athletes, their success in work and study.
All the principles of sports training are inextricably linked and act as a single system of influence on those involved in order to improve their sports preparedness.
Muscular activity is a necessary condition for physical development, normal functioning of the body, maintaining the health and performance of an athlete. Training is the process of forming motor skills and expanding the functional capabilities of the body. The main principles in the training process are gradualness, repetition, versatility, individual approach.
Often beginners (and not only them), coming to their workout, for some reason, ignore the warm-up and immediately start their main workout. Some claim that a warm-up is absolutely unnecessary, while others confidently claim that this is a common waste of time and effort. But if we look at the professionals and pay attention to their training process, then among the pros there are no those who do not warm up before training. Let's find out what a warm-up is and why is it important?
What is a warm-up?
At its core, any warm-up is a rehearsal of what you will do during the workout, so your warm-up should be as similar as possible to what you will do after it. In other words, you must prepare your body as much as possible for the upcoming workout. To do this, you must use those types of exercises that will set up and prepare your muscles and body for subsequent loads. Also, the warm-up serves to smoothly enter the training process, due to increased heart rate, so as not to harm the heart. If you plan to do strength training, then your warm-up should not include any passive static stretching (stretching exercises). Since this type of load contributes to a decrease in the effectiveness of strength training.
Why is it important to warm up?
Those people who have just started playing sports often forget about the warm-up. Such forgetfulness in the future can lead to injuries, which entails a rehabilitation period and, as a result, a complete rejection of training as such. As a rule, most injuries carry a long and recovery period. Such a period often turns out to be fatal for the majority, and they completely abandon the sport. Those athletes who have been training for more than one year know that if they do not warm up before training, then their chance of injury or sprain will be significantly higher. But why do many beginners, ignoring the warm-up, do not get any injuries? Here one should understand the fact that the beginner does not have muscles as such. In addition, the body and the body are not yet properly adapted to high loads and, accordingly, the risk of injury is low in such people. But still, getting injured is quite and quite possible, so you should not neglect the warm-up in any case.
How to do a warm-up correctly?
For a warm-up, the best option is to load with your own body weight, which is specific and similar to what you will do after it. It is advisable that your warm-up begins with cardio. "A good way to warm up is to warm up in a sweater or drink with a sleeve." Choose cardio arbitrarily, but the best option is considered to be: a regular run, a bicycle or an exercise bike, as well as a treadmill. The optimal time for cardio before training is from 3 to 7 minutes. If you exercise for longer, then your body will try to adapt to the enduring load. And our task is not to get tired, but to warm up and prepare the muscles and joints for stress, as well as speed up the pulse. If you are very limited in time, then you can also use abdominal exercises as a warm-up and warm-up of the whole body.
Warm-up exercises(20-30 seconds per joint) 
What happens during a warm-up?
When you warm up, your muscle temperature rises. Due to this, the chance of injury is reduced, and speed and strength qualities are also increased.
- The body temperature rises. Thanks to a warm body, the elasticity of the muscles themselves increases, and the risk of getting stretched is also reduced.
- Blood vessels expand - this reduces resistance to blood flow, as well as reducing the workload on the heart and improving blood circulation and oxygen transport.
- Improves cooling - due to the activation of sweating mechanisms in the body.
- Increased joint mobility.
- Hormonal changes - your body increases its production of various hormones responsible for regulating energy production.
- Mental preparation - the warm-up is also great for mentally preparing for the start of the workout and increasing attention.
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Warm-up exercises are performed at the beginning of each session for 10-15 minutes. The purpose of the warm-up is to create a good mood, a positive emotional background, an atmosphere of sincerity and trust in the classroom. The warm-up contributes to the self-disclosure of the group members, facilitating communication between them. It is desirable to perform it at a fairly fast pace. Discussion after the warm-up exercises is possible, but not required.
The role of the warm-up is especially great if there is resistance to training in the group. Resistance is overt or covert actions aimed at disorganizing and even disrupting classes. It is provided by those members of the group who distrust both adults and peers, most likely because of past negative experiences. In addition, resistance can be a self-demonstration of those who claim leadership in the group. For some students, resistance is a way of psychological defense, a way to avoid having to work with their problems by shifting their attention from their own traumatized feelings to artificially created external situations.
Resistance can take many forms. It can be demonstrative, that is, expressed in open distrust of the leader and attempts to disrupt classes. The most aggressive members of the group can provoke the host to aggression with various antics, up to rude, even obscene expressions. Finally, resistance can be expressed in silence, refusal to interact with the leader.
Warm-ups allow you to both identify resistance and resist it by creating an atmosphere of emancipation and trust. In addition, an effective way to overcome resistance and emotional tension is to ignore unwanted and positively reinforce desirable behaviors.
At the same time, it is useful for group members to explain that although it is desirable that all members of the group participate in the exercises, the principle of activity is a wish, and it does not impose any rigid obligations on them. They can participate in the exercises at their own discretion and choice. Understanding this difference between the strict regulation of behavior in ordinary classes and the possibility of refusing answers or actions in a training group relieves stress from the resister, relaxes him and contributes to the natural desire to prove himself with other members of the group.
If there is resistance in the group at the beginning of the session, the warm-up may take longer in the first of the training sessions, even the entire session.
In addition to the warm-up, at the beginning of each lesson, you should be reminded of the rules of group work.
Unlike other exercises, warm-ups can be repeated from session to session. Moreover, sometimes they develop special rituals for the beginning of each lesson.
Exercise 1. EXAMPLE OF A POSSIBLE RITUAL TO START LESSONS (V.V. Makarov, 2005; A.S. Prutchenkov, 1991) The leader addresses the group with the following words: “Close your eyes ... Now take your neighbor's hand with your right hand ... Hold it in yours. Try, without opening your eyes, to focus on the sounds around you, let anyone focus only on what he hears, let him listen for a while and recognize the sounds that reach him (one minute) ...
Still without opening your eyes, concentrate your attention on the palms of the neighbors on the right and left, which you touch. Try to determine which palm is warmer, which is colder, whether it was the palm of a neighbor on the right side or on the left side (30 seconds). With your eyes closed, open your arms and focus on your breathing, feel the air moving in and out through your nostrils and lips, how your chest moves with each inhalation and exhalation (one minute). Try to count each exhalation and on the fifth - open your eyes ... "
Exercise 2. "HELLO"
(B.R. Matveev, 2005)
INSTRUCTION. One of the participants starts the lesson. Turning to a neighbor on the left side, with a sense of joy from the meeting, he says: “Hello ...”, expressing his attitude towards him with his voice, and gesture, and smile.
Exercise 3. YOU KNOW I...
(A.S. Prutchenkov, 1991)
Group members greet each other with this phrase, describing any interesting, funny incident that took place during communication with some person in the period between the previous and this session.
Exercise 4. GREETINGS (V. Romek, 2005)
INSTRUCTION. Now our task will be to greet as many members of the group as possible within a minute. You can greet the same member more than once.
Discussion. How did you feel during the exercise?
Contact with which of the members of the group do you remember?
What do you think led to this?
Exercise 5. GREETINGS WITHOUT WORDS (V. Romek, 2005)
(The exercise can also be used to train the understanding of non-verbal signals) INSTRUCTIONS. Now we will try to greet as many members of the group as possible for three minutes, but without words, using only the possibilities of our
body, gaze, facial expressions and gestures. You can greet the same member more than once. Try to try as many different greetings as you can. Don't forget to smile.
Discussion. What are your favorite greetings?
How many non-verbal greetings did you use?
How does the partner respond to a greeting accompanied by friendly non-verbal behavior?
How did the partner react to touching or reducing the distance?
Note. Exercise is best done to rhythmic music.
Exercise 6. ASSOCIATIONS (The exercise can also be used to train memory)
INSTRUCTION. Remember a personal quality that begins with the same letter as your name, for example: “Olga is charming”, “Vladimir is free”. Then each participant pronounces his name, adding an invented quality to it. Moreover, each next participant repeats everything that was said before him.
Exercise 7. GIFT (The exercise can also be used to form a "I-image") INSTRUCTION. All participants in a circle speak out: “What would I like to give to someone who is sitting next to me?” It is called something that could truly please a person. The one who was “given” thanks and explains, in fact, he would be happy with such a gift and why.
Exercise 8. MOTTO (The exercise can also be used to form a “I-image”) INSTRUCTION GKhZeich & s all participants in turn, in a circle, will say which T-shirt and with which inscription-slogan they would buy for themselves if they had such an opportunity. Try to make sure that the answer is not random, the inscription reflects your life credo, its main life principle (like the motto on the knight's shield), and the color matches your character.
Exercise 9
WITH ASSOCIATIONS
(Labyrinths of Psychology, 1996) INSTRUCTION. One person thinks of a word and says it to a neighbor. He does not repeat the word he heard, but says the first association to this word, referring to his neighbor. And so everyone says associations in a circle.
Discussion. It is interesting to compare the first word with the last, and then in a circle to interrogate everyone who said what. Very often, associations fall in one direction and are repeated several times in a circle.
Movable workouts
Exercise 10
(The exercise can be used to train the skill of social perception) INSTRUCTIONS. Option 1. All participants stand in a circle with their heads down. At the command of the leader, they simultaneously raise their heads. Their task is to meet someone's gaze. That pair of players who succeeded leaves the circle.
Option 2. It differs by the opposite statement of the problem - not to meet anyone's gaze.
Exercise 11. SIX (I.V. Vachkov, 1999) (the exercise can be used to train attention)
INSTRUCTION. All players stand in a circle. Each member of the group in turn names the numbers of the natural series: one, two, three ... It is forbidden to name numbers ending in the number 6 and divisible by 6 (for example, 6, 12, 16, etc.). If the player got such a number, he must silently jump up and clap his hands. The one who makes a mistake is out of the game. Up to three remaining most attentive players can play. It is clear that other numbers can be used instead of six.
Exercise 12. UNIVERSAL ATTENTION (Labyrinths of Psychology, 1996)
(The exercise can also be used to develop communication skills) INSTRUCTIONS. Participants are free to move around the audience. All participants in the game are invited to complete the following task - by any means, without resorting, of course, to physical impact and local disasters, try to attract the attention of others. The task is complicated by the fact that all participants in the game are trying to complete it at the same time.
Discussion. Share your views on who managed to attract attention better and faster, and by what means.
Exercise 13. JUMPS (B.R. Matveev, 2005)
INSTRUCTION. Stand in a circle facing the center. Now I will start clapping my hands, and for each clap, everyone should silently jump, while turning 90 degrees. Task: silently, without any negotiations or signs, turn your whole face in one direction. We must do this as soon as possible.
Discussion. What helped each to cope with the task?
(Labyrinths of Psychology, 1996) INSTRUCTION. This game is about attention. The facilitator explains that all participants in the game must repeat the movements that he will show them, except for one - “forbidden”, for example, clasping his head with his hands. The leader makes various movements with his arms, legs, head, body. Having seized the right moment, he shows the “forbidden” movement. Anyone who repeats it, or even just tries to repeat it, is considered to have violated the rules of the game, and must leave it. At first, the facilitator plays the game at a slow pace, making it possible to learn the main rule.
Exercise 15. WARM-UP (BEASTS) (Labyrinths of Psychology, 1996) INSTRUCTION. Everyone stands in a circle. The leader says in everyone’s ear what kind of animal he will be (for example, a cat, a white bull). All "animals" are taken tightly by the arms (bent at the elbows). The leader will loudly pronounce the name of some animal. The task of the named animal is to sit down, and of all the others - to prevent it from doing this. The game starts. But the presenter names only a few animals differently, and he gives the rest the same name (for example, a chipmunk). First, the same animals are named. All players concentrate on the task of keeping the named “beast”. Then the host calls a chipmunk and all the "chipmunks" squat sharply. This exercise gives a strong emotional discharge, causes a positive charge of emotions, laughter.
Exercise 16
(Can be used at the beginning or at the end of the session)
INSTRUCTION. The group sits in a circle, and everyone in turn expresses their impressions of this (or previous) activity. What did you like? What is not acceptable? What would you like to do differently today? What claims to the group, specifically to whom, to the leader? No need to force anyone to speak, speak only at will.
