Optimizing Workouts with Warm-ups

February 5, 2009 by Kat Wendersen
Filed under Fitness Training

Warm-ups are composed of two primary elements: static and dynamic stretches. The combination of both is what achieves the goal of injury prevention and improved performance. However, some people may be confused as to what makes a good warm-up, and just exactly why there is a need to warm-up.

Warm-ups, true to form, are designed to warm up the body. The process of warming up allows for the gradual increase of temperature inside the body. A sudden increase will cause the same symptoms as that of a regular fever. However, the slight increase in temperature in the body’s muscles through physical exercise can help dilate the blood vessels, and help loosen the muscles that will be frequently bent and stretch throughout the entire workout routine.

The dilation of the muscles helps facilitate the increase in blood flow, which will then introduce much more oxygen into the muscles. This process hastens the removal of wastes that are produced by way of cellular processes. Muscles that have been warmed up are loose, supple, and flexible, which reduces the amount of stiffness and resistance in larger movements. This then reduces the risk of incurring injury in working out, as the body is prepared for high levels of strain inherent in physical exertion.

A good warm-up routine is also able to increase the heart rate, the respiratory capacity, and the speed of metabolism. This then results in the hastening of the provision of nutrients to their respective muscle destinations. This will be very much useful during the process of working out. In addition, joints become lubricated properly during a warm-up. This helps facilitate the movement along the joints, which will reduce the likelihood of tearing your tendons during a stretch.

Regardless of what sort of physical activity you will engage in, a well-prepared cardiovascular system, alongside lubricated joints and strong muscles, are all necessary in order to be in top form without risk of injury.

A good warm-up routine must last anywhere between 10 to 15 minutes. This warm-up should include a combination of static and dynamic stretches, as well as low-intensity versions of the routines that will be included in the main workout regimen.

Make sure that the time spent in the warm-up not dedicated to stretching will be reminiscent of the movement required by the sort of physical strain that the body will be expected to endure later on. For instance, a long jog of 5 miles would require warming up by walking briskly, alternating with a couple of slow jogging laps in between. If you’re playing tennis, simulate the activity by performing some low-impact swings during your warm-up.

Increase the speed and intensity of your movement as you go further along into your warm-up. This creates a physical and mental momentum for workout.

The gradual transition from warm-up to the main workout regimen helps increase the capacity of both the heart and the lungs so that it will be able to cope with the requirements of physical exertion.

Don’t overdo your warm-up; you should not hurry it either. Take time to prepare for your workout.

The warm-up that you do will go a long way in improving how strongly you perform during your sport or activity, while reducing the likelihood that you incur injury during the activity.