Warming up

This article is about the pre-exercise activity. For the video game, see Warm Up (video game). For the vocal exercises, see Vocal warm up. For the comedy act, see Warm-up comedian. For the opening act, see Opening act.

Warming up

Chang-Hwa Bank warm up to prevent injuries on October 22, 2006.

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 (pulse raiser), a joint mobility exercise, stretching and a sport related 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 follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares the body mentally and physically.

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.^{[citation needed]}

Direct physical effects are:

• Release of adrenaline
  • Increased heart rate
    • Enables oxygen in the blood to travel with greater speed
    • Increased production of synovial fluid located between the joints to reduce friction
      • Allows joints to move more efficiently
  • Dilation of capillaries
    • Enables oxygen in the blood to travel at a higher volume
• Increase of temperature in the muscles
  • Decreased viscosity of blood
    • Enables oxygen in the blood to travel with greater speed
  • Facilitates enzyme activity
  • Encourages the dissociation of oxygen from haemoglobin
  • Decreased viscosity within the muscle
    • Greater extensibility and elasticity of muscle fibres
      • Increased force and speed of contraction
• Increase of muscle metabolism
  • Supply of energy through breakdown of glycogen
• Increase in speed of nerve impulse conduction
• Removes lactic acid

A comprehensive warm-up programme has been found to decrease injuries in soccer.

Stretching

A group of High Schools girls performing a ballistic stretch in a Physical Education session

There are 2 types of stretches: ballistic stretching and static stretching:

• Ballistic Stretches involves bouncing or jerking. It is purported to help extend limbs more during exercise to allow an individual to be more agile and flexible. However this type of stretching can cause injury and is not generally recommended.
• Static stretching involves flexing the muscles to help prevent injury and allow greater flexibility and agility. Note that some sources^{[citation needed]} discourage static stretching as muscles are more prone to damage if stretched while cold. Static stretching for too long can also weaken the muscles temporarily.

See also

• Cooling down