THE WARM-UP Show Why warm up?
The warm-up is widely viewed as a simple measure to help prevent injury during exercise. While scientific studies are ongoing to define the best warm-up techniques to gain this injury-prevention advantage, the warm-up in general is firmly established as a key to exercising safely and effectively. Ensuring an effective warm up If you are exercising at a higher level than for general fitness, or have a particular sporting goal in mind, you may need a longer warm-up, and one that is designed specifically for your sport. Warm-up options 1. General warm-up. To begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline. Pump your arms or make large but controlled circular movements with your arms to help warm the muscles of your upper body. 2. Sport-specific warm-up. One of the best ways to warm up is to perform the upcoming exercise at a slow pace. This will allow you to simulate at low intensity the movements you are about to perform at higher intensity during your chosen activity. Examples include a few minutes of easy catching practice for cricketers or baseball players, going through the motion of bowling a ball for lawn bowlers, shoulder rolls, side-stepping and slow-paced practice hits for tennis players, or jogging for runners. Sport-specific warm-ups are often designed by a qualified trainer in that sport. 3. Stretching. Any stretching is best performed after your muscles are warm, so only stretch after your general warm-up. Stretching muscles when they are cold may lead to a tear. Static stretching (stretching a muscle and holding it in this position without discomfort for 10-30 seconds) is considered the safest method of stretching. Perform a light static stretching routine at the end of your warm up by stretching each of the muscle groups you will be using in your chosen activity. A static stretch should be held at the point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch. Don't spend so long doing your stretches that your muscles cool down and your heart rate returns to normal. It is better to keep most of your static stretching for after your exercise session, that is, after your cool-down. Recent studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that, although pre-exercise static stretching does improve flexibility, it does not appear to prevent injury during exercise. Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF (proprioceptive neuromuscular facilitation) stretching, each of which is best done under instruction from a qualified fitness instructor or sports coach. Page 2
The purpose of warming up before physical activity is to prepare mentally and physically for your chosen activity. Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement. Additionally, your range of motion (flexibility) should be increased by dynamic stretching. How do I warm up before exercise?A warm-up for light physical activity will take around 10 minutes and involve light aerobic activity and some dynamic stretching movements appropriate for the activity you’re about to perform. This could include:
Contrary to what most people think, there is little evidence that static stretching reduces your risk of injury during physical activity or exercise, or even soreness the next day. However dynamic stretching, incorporated into an aerobic warm-up, remains very popular. How do I cool down after exercise?Simply reduce the intensity of the activity you have been doing – if you have been jogging, then walk; if you have been running, then jog; fast swimming then easy swim. This will help you gradually reduce your heart rate and begin the process of recovery. Gently stretching each of the main muscle groups for 10–15 seconds will restore their length and can help bring your mind and body back to a resting state.
 Warming Up thumb|300px|right|pass-throughs are an excellent way of warming up the shoulder joint.A warm-up is the period before any exercise or activity, which consists of movements designed to raise the core body temperature and bring the mind into focus for the activities that follow.[1] There are several types of warm-ups; the warm-up serves a number of purposes: improving blood flow to the heart, increasing the muscle temperature, protect against injury through improved flexibility of muscles[2] , and provides time for pre-competition or pre-training psychological preparation. [3] Warm-ups generally consist of gradual increases in exercise intensity, some stretching, and activity-specific movements; an example of this would be jogging at a low-intensity pace and increasing it to a moderate pace over time (not vigorous; the sole objective of this phase of the warm-up is to circulate the blood and warm the muscles in preparation for more strenuous activity [4]), followed by stretching, followed by practice catching and throwing a baseball. It is a common misconception that acceptable warmups may consist exclusively of stretching, especially static stretching; the truth is that an effective warm up has a number of very important key components, which work together to minimize the likelihood of injury and prepare the individual for physical activity. Identifying the elements of an effective and safe warm up, and executing them in the correct order is critical. Stretching is only one part of an effective warm up and should be used in conjunction with the other components, not exclusively. [5] Elapsed times may be anywhere from five minutes to an hour, depending on the activity; longer warmups are generally only used by high-level athletes before competition, and may consist of several types of warmups of varying intensity. Elements of an Effective WarmupThere are several key elements of a safe, effective warmup. Elements of an effective warmup include (it is recommended that warmups follow this order) [5]: General warm ups increase temperature using non-specific body movements. [6] Common practices include 5-10 minutes of light (low intensity) physical activity such as walking, jogging on the spot or on a trampoline, controlled arm circles, jumping jacks, jump rope, low intensity pool laps, etc. [7] Woman performs a static hamstring stretch. Stretching is best performed after the muscles are warm, so it is recommended that all stretching be done after a general warm-up. Stretching muscles when they are cold may lead to a tear. Static stretching (stretching a muscle and holding it in this position without discomfort for 10-30 seconds) is considered the safest method of stretching. One shouldn't spend so long doing stretches that the muscles cool down and heart rate returns to normal. It is better to save most static stretching for after an exercise session, after your cool-down. [7] Another thing to consider is that there are few sports where achieving static flexibility is advantageous to success in the sport. According to the principle of specificity it would seem to be more advantageous to perform a dynamic warm-up which more resembles the activity of the sport.[8] Apart from static stretching, other methods of stretching include ballistic, dynamic and PNF (proprioceptive neuromuscular facilitation) stretching.
Specific warm ups increase temperature using similar biomechanics that are to be used in subsequent, more strenuous activity.[6] Some of the best ways to perform a specific warm up is to perform the upcoming exercise at a slow pace. Examples include brief sessions of easy catching practice for cricketers or baseball players, high knees or jogging for runners, shadow boxing for boxers, or side-stepping and slow-paced practice hits for tennis players. Sport-specific warm-ups are often designed by a qualified trainer in that sport. [7] Dynamic stretching consists of a series of exaggerated yet controlled motions similar in nature to the activity that follows. It is similar to the sport-specific warmup. It should be noted that while it increases the range of motion of the joints, it does not promote as much flexibility as static stretching or PNF. This is why it is advisable for athletes to perform static stretching or PNF early on in the training plan to build the flexibility firsthand (if it's needed for their particular sport), and utilize dynamic stretching prior to activity or competition. [9] Typical dynamic stretches include hip, knee, arm, and ankle circles, lunges, high knees, etc. Passive Warm UpPassive warm ups increase temperature by external means.[6] Such methods include massages, heating pads, steam baths or hot showers. External techniques, however, are less likely to warm deep muscles. [10] Athletes with physical limitations may benefit from passive warm-up. [4] BenefitsWarm-ups have been shown to improve the effectiveness of training and it is recommended they are done before every training session. [11]
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How is a general warm-up best defined?
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