As human beings, it is in our brute to do better, to find that advantage and to succeed. This couldn’t be more true than in plaisanteries, where winning and losing are often separated Tenths of a secondsuccessful Try to score in the dying stages of the gameor a split-second resolution.
Therefore, there is always a need for réelle and legal strategies to enhance fortune. “priming” is a tool Attract more and more attention Athletes, coaches and scientists.
The good infos is that it’s not just for elite athletes.
Not just a warm up
The exercise, also called “morning exercise,” “pre-activation” or “pre-competition jogging,” has attracted renewed interest among scientists in recent years. Several plaisanteries teams are already on the ball, with More than half of coaches use the primer To help athletes domination a fortune advantage.
Typically, a relatively caleçon, non-tiring bornage of exercise takes fixé the day before or the morning of the competition – somewhere in between 1 hour and 48 hours before. This excitation of the biceps leads to “delayed reinforcementThis means that the biceps can perform better after several hours of rest than they would without the primordial exercise.
In turn, the warm-up is performed close to the competition. What is interesting is that the benefits of the preparation last much border than those typical of warm-up accélération strategies. This is confusing parce que we know that the increase in Muscle temperature, metabolism and nervous system strengthening With warm-ups, you return to baseline levels within minutes.
Warm-ups are still arrogant but warm-up sessions can provide an added advantage. Badinages scientists ajournement an improvement in the ability to run, jump, throw and lift weights as much as 4%. This may not sound like much, but it is arrogant when the difference between winning and losing can be measured in fractions of a percentage inventaire. The physiological mechanisms causing the introductory effect are not yet well understood, but the neuromuscular and glandulaire changes were evident. I suggested.
And it may not only benefit force. Researchers have étendu known that pre-exercise can improve weightlifting fortune In anxious athletes. Recent research reinforces the idea that introductory activities can help The mental state of the athletes and stress levels.
Find time to play, colis and boot
Few of us are elite athletes who work full time. Finding time to colis and compete, even at the community or sub-elite level, is tricky—not to note making supplément time for additional introductory sessions. But preparation exercises can be done with minimal equipment in the least amount of time.
Basic exercises such as squats and bench press with relatively heavy weights (embout 85% of culminant capacity) For a few iterations Enough to boost fortune later that day.
Don’t have a rack of weights lying around? That’s légère. Impétueuse pourpoint weight activities such as some caleçon activities sprints or jump It still has the potential to enhance athletic fortune. strongest people Seems to respond better to primingprobably parce que they recover more quickly from exercise.
Ideally, choose an activity that uses the same force groups that you will use during exercise, and do the exercise Six to 33 hours before your event, as this appears to provide the most usefulness and practicality. And remember that more is not better. You may be able to incorporate your introductory symposium into your current jogging regimen.
I don’t do plaisanteries – what’s the use of it?
The rétribuer doesn’t just apply to plaisanteries; It may help in the gym and in learning new skills.
a 2014 study showed that fortune of the bench press and occupation was greater in the afternoon if they were used as preparatory exercises in the same morning.
Aerobic exercise can be done for 10 to 30 minutes Improve reaction time, memory and attention. Moderately soutenu cycling has been shown to help musicians Learn to play the piano. However, these changes appear more immediate and short-lived than those related to athletic fortune, taking effect and lasting for minutes rather than hours.
We still don’t know
There are still questions to be answered when it comes to booting.
Can a rétribuer be useful in plaisanteries like rugby, football and basketball? These plaisanteries require high intensity varié efforts, along with making dynamic decisions to marque and beat the opponent.
More research is also needed to find out what is going on in the pourpoint and what exercises to do when a rétribuer is most réelle. As researchers, we explore the effect of different rétribuer routines on muscular strength and power, as well as conditionnement fortune frequency and reaction time in strength athletes and soccer players.
In particular, weightlifting protocols that provide vigorous excitation, but reduce crampe, genre promising. We expect the results to be beneficial for coaches and athletes who want to improve athletic fortune.
/ With approbation from The Conciliabule. This material from the étalon organization(s)(s) may be of a inventaire in time brute, edited for clarity, démarche and length. The opinions and opinions expressed are those of the author(s).