WARM UP

A warm up is intended to raise the body temperature and prepare a person physiologically and
psychologically before exercise. Research has suggested that the optimum duration of the warm
up period, before flexibility or functional activities are undertaken, should be between 15 and 20
minutes. This should consist of a gradual increase in intensity until the player is working at 70%
of maximal heart rate.

A warm up at this intensity has the effect of allowing an increase in the range of movement of the
joints and improving aerobic performance. This means the player becomes more flexible and
running efficiency improves.

A warm up produces a 2 to 3 degree rise in body temperature that can last for 45 minutes. This
increase in temperature leads to beneficial changes in body tissue:

· The heating effect allows muscles and tendons to become more extensible. This makes
stretching muscles and tendons easier and more effective. Research has suggested that this
decreases the incidence of muscle strains.

· There is an increase in blood flow, which means that there is an increase in oxygen to muscle
tissue.

· There is an increase in the temperature of the blood, which changes the partial pressure of
blood gases. This means that more oxygen leaves the blood and enters muscle tissue.

· The increase in temperature causes a rise in enzyme and metabolic activity. This improves the
efficiency of muscle contraction.

· By carrying out functional activities such as sprinting or kicking the ball in the later stages of the
warm up, there will be an activation of neural pathways, which speeds up reaction time during a
match.

In addition to the physiological effects, the warm up has the effect of preparing the player
psychologically by encouraging them to focus on the physical activity to follow.

Performing a warm-up and stretching routine is a vital component of overall good health and
fitness, and is strongly recommended before and after each and every strenuous weight training
workout.

In general, warming up will elevate the heart rate and increase the flow of blood and oxygen
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throughout the body, thus preparing the body to be stretched. Stretching then prepares the soft
tissue and joint of the body to safely perform a physical activity. It is important to remember that
a warm-up routine is not the same as a stretching routine.

The pre-workout phase of your weight training routine can be broken down into two primary
phases: a general warm-up phase and a stretching phase. You should perform your warm-up
routine first, followed by your stretching routine.

Performing a warm-up routine involves the process of slightly raising your body temperature
while increasing blood and oxygen circulation throughout your body. During the warm-up
portion of your weight training workout, your body temperature should increase by one to two
degrees Celsius. Once completed, you are ready to perform the stretching portion of your weight
training routine.

By performing a stretching routine prior to your weight training exercise workout, you will
increase the circulation of blood and oxygen throughout the soft tissue (i.e. muscles) of your
body. This will prepare your muscles, ligaments, tendons, and skeletal frame for the weight
training routine that you are going to perform.

In addition, regularly performing a stretching routine will improve your joint flexibility and range
or motion, decrease the probability of injury, relieve tension and stress, and even accelerate the
healing process associated with several types of injuries.

The Benefits of Performing a Good Warm-Up Routine

There are several benefits associated with consistently performing a warm-up routine prior to
your actual weight training session. While many individuals view taking the time to warm up as a
waste of time, the importance of getting in the habit of always warming up before your weight
training routine (or any other exercise routine) cannot be overstated.

Individuals that regularly perform a weight training routine place their joints under a high level of
strain.

In fact, joint injuries are quite common among serious weight lifters. This being said, taking the
time to properly warm up will increase the flow of blood and oxygen to the joints and all soft
tissue involved in performing a weight training routine.

Below is a list of several benefits associated with properly performing a warm-up routine prior to
your actual weight training routine:

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1. Muscle Temperature Increases: Muscles that are properly warmed up before rigorous
activity will be able to contract with more force, and relax at a faster rate after a contraction. With
warmer muscles, your body's strength and speed will be increased. In addition, warming up
before stretching can assist in helping to prevent overextending a muscle, and thus, causing an
injury.

2. Body Temperature Increases: Properly warming up will cause your body temperature to rise,
making your muscles more elastic. Not only will your muscles be better able to perform, but a
warmer body temperature can lower the probability of encountering a muscle pull or strain.

3. Dilated Blood Vessels: Taking the time to warm up forces the blood vessels to dilate. This will
reduce the tension that physical activity places on your heart, and increase blood flow
throughout your body.

4. Your Body is Able to Cool Down Faster: Warming up also triggers processes in the body (i.e.
sweating, increased breathing rate) that assist in cooling down muscles and joints when they
begin to get too hot. By performing a proper warm-up, you can reduce the effect that heat has on
your muscles and joints when initially beginning your weight training routine.

5. Blood Temperature Increases: Similar to your muscles and body, blood operates more
efficiently when it is warmed up. As blood temperature rises, blood oxygen levels rise. With a
more oxygenated blood stream, muscles receive larger volumes of nutrients and can function at
a much greater level.

6. Range of Motion Increases: By properly warming up, your joints will be more capable of
extending safely throughout their full range of motion.

7. Increases the Secretion of Hormones: When performing a warm-up routine, additional

hormones are automatically secreted to provide your body with energy via additional
carbohydrates and fatty acids. These additional hormones are crucial for a successful and
productive workout.

8. Increases Mental Focus: When performing a warm-up routine, the mind will enter a state of
focus and preparation required for the exercises that you are about to perform. This increase in
focus allows the mind to remain positive, relaxed, and with an increased level of concentration.

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Tips for Properly Warming Up

· A good warm-up routine should include a light cardiovascular activity that generally requires 5
to 10 minutes to perform.

· The light cardiovascular activity should be simple to perform and can range from jogging in
place to jumping rope.

· In addition, cardiovascular machines such as a treadmill or recumbent bike are excellent

choices for your warm-up routine.

· Avoid occurrences where you complete your warm-up routine and have to wait before you are
able to perform your actual exercise routine. Waiting more than 30 minutes between warming up
and exercising can defeat the entire purpose of warming up in the first place.

· Avoid performing the exact same warm-up routine every time you exercise.

· Consider using your warm-up as a way to lightly exercise the muscles that are going to be
exercised during your weight training routine. This approach will prepare your muscles for
exactly the types of movements that they will be performing during your exercise routine. For
example, if you are going to be performing an upper body weight training routine, you may want
to consider warming up on a rowing machine. In another example, if you are going to be
exercising your legs during your weight training routine, you may want to consider warming up
on the treadmill or exercise bike.

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