Make your sports training a real success: Warming-up and recovering after
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About this ebook
The importance of warm-up and recovery after exercise in sports performance
Performance is a daily quest when you want to achieve the results of high performance sports. Physical preparation must optimally force the limits of the body to allow the improvement of the performance but at the same time without causing accidents.
That is why it is very important for the training to be well planned so that no step is neglected. In this guide, we will analyse two of the most important stages of training that are often neglected or treated in a superficial way: warm-up and recovery after exercise.
These two phases are valid in all sports disciplines but are often treated with little responsibility. However, their role is crucial and they have a great influence on the organization and especially on the sporting performance. The correct realization of these two phases can bring a huge added value to the performance of the athlete, to the longevity of his practice but also to his general state of health.
Discover useful recommendations and tips, but also exercises with pictures in this little guide.
We initiated a collaboration with a senior scientist who trained athletes who successfully participated in the Olympics. Cristina Botezatu brings her experience and especially her results to this reference book that will allow all athletes to answer legitimate questions about a sometimes neglected aspect of their training.
You will discover clear, organized and accessible information, along with photos to learn how to make your training a real success!
What will you find in this handy and useful guide “Make your sports training
a real success”?
- a clear presentation of the levers that act directly on sports training to increase sports performance
- warm-up – planning, exercises, other factors
- warming up of the main muscle groups
- active-specific warming up
- recovery of the body after exercise
- stretching – importance, benefits and exercises
So, are you in the starting blocks to perform?
OK, here we go!
Sincerely,
Cristina & Olivier Rebiere
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Make your sports training a real success - Cristina Botezatu
Make your sports training a real success
Warming-up and recovering after sports performance efforts
- English, version 1 -
© Cristina & Olivier Rebière, Cristina Botezatu. All rights reserved.
Table of Contents
Introduction
1. Sports training and sports performance
2. Physical preparation
3. Training sessions planning
4. Body preparation for the effort – the warm-up
5. Main muscle groups warming-up
6. Active-specific warm-up
7. Importance of breathing during the warm-up
8. Recovery after the effort
9. Types of stretching and their roles
10. Stretching – importance and benefits
11. Examples of recovery exercises after the effort
12. Importance of breathing in the recovery phase after the effort
13. How to improve your flexibility
14. How to optimize the effects of stretching?
15. Post-effort recovery in sports performance
16. Post-effort nutrition
Acknowledgments
Authors
Introduction
We welcome you to your second guide of the SportPRO
series which, we hope, will help you learn how to prepare your body for sports training and competition, as well as how to efficiently help its recovery and thus improve your sports performance.
This guide is aimed at all sportsmen and sportswomen, both amateur and performance-oriented athletes and even high-level athletes who want to better understand the mechanisms and the levers they can act upon in order to increase their performances. This book has been voluntarily written in an accessible language and is the result of a fruitful collaboration with an authentic sports performance scientist.
You will also find photos to properly illustrate the exercises and be able to execute them correctly, thus increasing their efficiency.
Dr. Cristina Botezatu will share with you her research, her concrete experiences and the results – as well as the methods – which she successfully applied for the performance optimization of Romanian athletes who have managed to climb the highest steps of the Olympic podiums. She has trained Olympiad and World Championships medalists in several sports: athletics, tennis, fencing, swimming, volleyball, handball, football, etc. Each sports discipline has its own specificities and acts on specific biological, neurological and psychological mechanisms.
We will help you getting to know them better and learn how to master them in order to optimize your sports performances to the max.
We invite you to start... right away!
1. Sports training and sports performance
Training has been practiced since Antiquity when it was carried out especially for military – but also sports – purposes and even during everyday life, namely the search for food. Some training sessions took place in organized form, others according to their desired purpose.
The objective of sports training is to improve the functions of the body in order to obtain a capacity
, or performance, as high as possible. Obtaining good results in competitions is closely linked to sports training and harmonious physical preparation in such a way as to approach physical perfection as much as possible.
A high level of performance is obtained after years of intense well planned sports training, especially adapted to the athlete. The sportsman or sportswoman must constantly adapt and adjust his/her training according to the transformations caused by the repeated exercise. Physical preparation must force in an optimal manner the limits of the body to allow the improvement of the performance but at the same time without causing accidents. For this reason it is very important for the training to be well planned and to neglect no stage of its process.
In this guide we have chosen to address two of the most important stages of training that are often neglected or treated in a superficial manner: warm-up and recovery after the effort. Both phases are valid in all sports disciplines. These two essential stages of sports training are often treated with little responsibility. However, their role is crucial, and they influence greatly the body and especially sports performances. The correct realization of these two phases can bring a huge added value to the performance of the athlete, to the longevity of his/her practice but also to his/her general state of health.
2. Physical preparation
Physical preparation is one of the most important factors of training. It consists of two types:
The general physical preparation
The specific physical preparation
Firstly, general physical preparation aims mainly – and this regardless of the practiced sports discipline – at improving the effort capacity. In