In cold muscles, muscle blood flow is poor, but after warm-up exercise, muscle blood flow increases, which can improve muscle viscosity and joint range of motion, and then the extensibility of connective tissues such as tendons and ligaments also increases, which is very important for some projects that particularly need joint exercise.
After warm-up exercise, due to the increase of body temperature, the softness of the body can be improved. Stretching exercise should be carried out after warm-up exercise to get the best effect, because in the case of relatively low body temperature, once the connective tissue is stretched excessively, it is very likely to be injured. Stretching exercise at the right time can reduce the injury caused by muscle stretching.
Speed endurance exercise:
Speed endurance is an athlete's ability to maintain speed in the whole running process, which is very important for middle and long distance runners. Speed endurance exercise can be called anaerobic exercise. The training intensity is 80% ~ 94%, and the methods are as follows:
How to keep running:
Athletes are required to run at a constant speed of 2-3 kilometers with an intensity of about 85%.
Method of repeated operation:
If 4×400 meters requires athletes to complete a 5-minute interval every 400 meters within the specified time, repeated running exercises should be adopted, and the selected paragraphs should be shorter than the special distance.
Intermittent operation method:
The difference between intermittent running, continuous running and repeated running lies in the rest time of training. Intermittent running has a short rest time and physical strength cannot be fully recovered.
For example, it is required to complete 6× 200m in a certain time every 200m, and the interval between them is 200m.
Extended data
Warm-up exercise refers to a short period of low-intensity exercise before exercise, which makes the muscles used in exercise contract first, thus improving the local and systemic temperature and blood circulation, and gradually adapting various systems in the body to intense exercise, so as to reduce the occurrence of sports injuries.
Preheating effect:
Improve muscle temperature and body temperature to ensure sports safety.
With the increase of blood flow, oxygen diffusion accelerates and muscle oxygen supply increases.
The process of material metabolism and energy release is strengthened, accelerating fat burning.
Improve the excitability of the nervous system and improve the exercise effect.
Adjust your mental state and get into exercise quickly.
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