The Warm-up: is just as much a vital part of your Program

[kdsmith27 14]

The Warm-up:

For combat athletes and those of you who take your training

seriously, warming up is just as much a vital part of your

program as the workout itself.

Research has taught us that a muscle contracts faster and

with more intensity the higher its temperature. This is why

warming up prior to exercising is important.

Here are a few other benefits associated with warming up

*Increased body and tissue temperature (as discussed)

*Increased blood flow through active muscles by reducing

vascular bed resistance

*Increased heart rate, which will prepare the

cardiovascular system for work

*Increased metabolic rate

*Increases in Bohr effect, which facilitates the exchange

of oxygen from hemoglobin

*Increased speed at which impulses travel, and thereby

facilitation of body movements

*Increased physical work capacity

*Decreased viscosity of connective tissue and muscles

*Decreased muscle tension (improved muscle reaction)

*Enhanced psychological performance.

Hot Showers

Did you know that taking a hot shower prior to exercise

will increase isometric endurance as well as the speed of

muscular contraction and endurance. This is one of the main

reasons I like to take a hot shower prior to all my

workouts. Not only do I feel more "refreshed" but I found

that my workouts were more intense and less taxing on my

system. On the other hand, muscles cooled to 18C (64F),

have a work-capacity period that is 2-3times shorter. NEVER

TRAIN COLD...The cooling of muscles renders a decrease in

strength and lengthens contraction time making you feel

weaker and out of shape.

Pre-Match (workout) Massage

Soviet research was done on the effects of pre-match

warm-up massages on combat athletes and its effect on the

body. What they found was that if a 15 minute massage was

done after the warm-up (stretching, shadow drilling) the

athlete had an increase in work capacity during his match

and a speedier restoration of the muscular system

functional capabilities following the match.

These are just 2 examples of different ways you can help

your body prepare for training.

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Offseason GPP Training

Here is a great workout for those of you who are looking to

break out of the offseason training rut.

GPP Training 2

*Run 660 yards or 1