Shorter Warm-Up Helps in Preventing Muscle Fatigue

What causes muscle fatigue?

1. Lactic acid and muscle fatigue.

Muscle soreness is often experienced when exercising or after exercise, which is known as Delayed Onset Muscle Soreness (DOMS). It’s commonly believed that lactic acid is the only factor responsible for muscle fatigue and muscle soreness, but it only plays a part. Lactic acid is a by-product of physical exertion, which is released into the body where it is then broken down into lactate. Hydrogen ions are released into the body when lactic acid becomes lactate, which allows lactate to be made use of as energy. When all of the lactate has been used that the body can handle, the excess lactate gets stored in the muscles. This results in increased acidity levels in the muscles, causing muscle soreness and cramps.

2. Nutrient deficiencies.

Nutrient deficiencies are a common reason behind muscle fatigue and muscle soreness. The body wants numerous essential vitamins and minerals for correct muscle perform. The body doesn’t produce these nutrients naturally, and they need to be provided from whole food sources or from supplements for muscle fatigue. Magnesium, calcium, and potassium are examples of necessary nutrients for muscle health and deficiencies can have an effect on muscle fatigue and muscle pain.

3. Incorrect warm-up

Not warming up before performing any kind of physical activity is one of the most common causes of muscle fatigue and muscle pain.

A study suggests that athletes might want to lower the intensity and cut back the number of your time that they warm up to help in preventing muscle fatigue.

[1] The research indicates that longer warm-ups could sabotage performance. The notion came to a researcher whereas watching sprinters warm-up before a race. Sprinters, cyclists or short distance speed skaters can typically warm up for one to 2 hours before their race, including a variety of brief rounds of high-intensity physical activity. From an exercise physiology perspective, it appears like it may be quite tiring.

A lot of physiologists and coaches consider that a long warm-up offers an enhanced anaerobic metabolism, an acceleration of oxygen uptake kinetics, a rise in muscle temperature, and a process known as post-activation potentiation of the muscles soreness. Hardly any research has but investigated if heat-ups have an adverse impact on muscle fatigue and performance.

As it happens, the warm-up is among the more debatable problems in high-performance sport. several coaches have different theories and very few quality studies are dispensed to determine the optimum warm-up. This study compared a traditional warm-up, with what the researchers referred to as an experimental warm-up. A variety of athletes and coaches were interviewed to put together the quality warm-up.

The study involved high-performance sprint cyclists carrying out a traditional warm-up lasting approximately fifty minutes with a graduated intensity which ranged from sixty to ninety-five you take care of maximal heart rate before finishing with several all-out sprints. The experimental warm-up was a lot shorter at approximate quarter-hour and was carried out at a lower intensity, finishing with just a single sprint. The scientists performed many tests right after every warm-up to accurately measure the power output and fatigue of the athlete.

The researchers found that a shorter warm-up contributed to substantially less muscle fatigue as well as a peak power output that was 6.2 % higher, representing a substantial improvement for an elite athlete. supported the results of this study the researchers suggest that sprint athletes should contemplate implementing a shorter as well as less strenuous warm-up for improved performance.

What are your running techniques??

  • Keep your head straight:

Look straight ahead of you, about thirty to forty meters out in front, and avoid looking down at your feet. looking down will create tension in your neck and shoulders. Keep your jaw and neck relaxed.

  • Don’t hunch your shoulders:

Your shoulders should be back and down. Keep them relaxed and avoid tensing them. don’t hunch over as this restricts breathing, allowing less oxygen to get to the muscles.

  • Keep your arms at 90 degrees:

Your arms should be bent at a 90-degree angle. try to swing them forward and back, not across your body. The arm movement helps to propel you forward, so swinging them sideways could be a waste of energy.

  • Lean forward while running:

Don’t bend forward or backward from the waist as this places pressure on the hips. Some experts advise running in an upright position; however, Phillips believes using your body weight to lean forward a bit while running will reduce heel strike and help you land on the centre of your foot.

  • Don’t lift your knees too high:

Land with a slight bend in the knee. This helps to absorb the impact of running on hard surfaces. do not lift your knees too high and avoid bouncing up and down. Your knees should be lifting forwards instead of upwards.

  • Breathe deeply and rhythmically:

Whether you breathe through your nose or mouth, try to breathe deeply and rhythmically. Avoid shallow and fast breaths. try to aim for one breath for every 2 strides, but do not be afraid to try longer respiratory.

  • Aim for a mid-foot strike:

Landing in the middle of your foot is the safest way to land for most recreational runners. Avoid striking the ground along with your heel or your foot 1st. Your foot should land below your hips – not out in front of you.

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