The heating is required to prepare a specific subject to physical activity or competition.

In sports should always be referred to the fact that a good heating optimizes physical performance and prevent injuries. The increase in temperature and blood flow implementation guarantee greater efficiency at systemic level, namely:

• increased muscle contractile capacity;
• improvement of muscle responsiveness and therefore greater ability to generate force;
• increased intake of oxygen, due both to increased blood flow, but also by the increase in temperature which favours the latter's release by hemoglobin.

For proper preparation to the upcoming effort we can divide into two phases: heating

• General: heating consists of 5/10 minutes of bland, like running. The aim is to create General adaptations that prepare the body for later use and motor;
• specific heating: consists of 10/12 minutes of joint mobility and specific exercises greater intensity, they go to mimic the gestures of the asset or real competition.

A good heating always proceeds gradually and should adapt to the specific task, the level of the subject and the ambient conditions, without in any way cause fatigue and energy stocks.

Stretching and heating:

A widespread conception is that stretching before exercise, or before a race, have positive influences on performance and on preventing accidents. Need to do a bit of clarity in this regard, also due to the fact that there are different types of activities and different types of stretching.

For example, good static stretching to increase flexibility of joints, may be useful in sports like gymnastics, where there is a huge demand for muscle lengthening movement range. However this type of stretching exercises, if performed prior to physical activity, presents a decrease of muscle contractile ability, becoming fine in provide malicious sports that require large or rapid recruitment of muscle fibers, such as power or speed sports. It also could lead to a lowering of body temperature, going to one account of the principles of heating.

Another large-scale application in pre-workout is the ballistic stretching, absolutely useless for lent you and high risk of accidents, especially in cases of muscle structures subject to volumes or high work intensity or past trauma.

However there is offered by the scientific literature, the most appropriate solution would appear to be that of dynamic stretching, but it falls into what are called mobility exercises. Running leaps less intense than the ballistic stretching and smaller ROM, involves the risk of accidents reduced considerably and a gradual muscle recruitment, so the upcoming activities.

In conclusion, stretching should be considered a real workout, and then to be used more or less, in relation to the type of activities.

Roberto