Warming up
From Free net encyclopedia
A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follows, which means that exercises should prepare the muscles to be used and to activate the energy systems that are required for that particular activity.
Benefits
A warm up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice. A warm up releases adrenalin, which will increase the heart rate and dilate capillaries, which will enable the oxygen in the blood to travel with greater speed and volume to the muscles. One of the reasons that the blood can travel around the body at a greater speed is that it has a decreased viscosity; this is due to the increase in the temperature of the muscles. The increased muscle temperatures associated with exercise will facilitate enzyme activity and will also encourage the dissociation of oxygen from haemoglobin. This increase in muscle metabolism ensures a readily supply of energy through the breakdown of glycogen. The increase in temperature of the muscles causes a decreased velocity within the muscle, which is an advantage as it enables greater extensibility and elasticity of muscle fibres, which leads to an increased force and speed of contraction. Warm ups also make performers more alert thanks to an increase in the speed of nerve impulse conduction. The increased heart rate also increase the production of synovial fluid which is located between the joints to reduce friction – this increase in synovial fluid allows the joints to move more efficiently. There are also psychological benefits of a warm up especially if the warm up includes superstitions or rituals – the Haka preformed by the All Blacks before a rugby match is a well-known example.
Stages Of A Warm Up
1. The first phase of the warm up should raise the heart rate, meaning an increase in the speed of delivery of oxygen to the muscles and the temperature of the body. Performing a cardiovascular exercise such as jogging can easily increase the heart rate.
2. The second stage should include mobility or stretching exercises. It is important that both static stretches and some calisthenic type activities where the muscle is working over its full range. Press-ups, lunges and squat thrusts are good for this.
3. The final stage of a warm up should involve a sport-specific or skill-related component. This should work the neuromuscular mechanisms related to the activity. For example, if you were warming up to play soccer you might practice kicking a ball to a teammate.