Worming Up

warming-up.jpgBefore a boxer starts any serious training, his body requires a warm-up. A good warm-up properly performed, is beneficial in many ways. Experience will always show that a sufficient amount of warming up will protect a boxer from the muscle strain that can result from very strenuous exercise. The basic purpose of the warm-up, as its name indicates, is to raise the body temperature, particularly that of the deep-lying muscles. It also stretches the ligaments and various membranes, so that the body’s flexibility-and consequently its readiness for athletic activity-is increased, which then accelerates the metabolic process of the cells, and also speed up reflexes. 

Among the exercises that are suitable for warming up are jogging, running at a comfortable speed or other activities of types described earlier. The important thing is that they should cause the body to move gently and freely. Warm-up exercises help a boxer to find out the degree of intensity and length of time needed for his body temperature to rise to the right point, when he is searing freely. 

 

Warm-up exercises should start off at a moderate rate of speed an then accelerate until the boxer feels that his body temperature is high enough and is circulation improved. The effects of a warm-up should last about 45 minutes. 

Although the exact length of an effective warm-up varies according to the individual’s physique and age, in general, warming-up should be restricted to about 20 minutes efficiency. This is just enough time to put the body in a state where it can move really well: an abundant supply of food and oxygen has been brought to the blood in the muscle tissue and the muscles are therefore ready to work to the limit of their ability. Furthermore blood sugar and adrenaline levels have been raised to optimum levels for athletic activity. 

At the end of a training session, a boxer should always cool down to allow his circulatory system ad other body functions to ease back to their normal state.