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What is warm up?
A warm up is a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles. It is important that warm ups should be specific to the exercise that will follow, which means that exercises should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The warm up process prepares us mentally and physically for the intense task ahead. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance.
Which exercises are considered as warm up exercise?
It is important that warm ups should be specific (type of exercise and muscles used in exercise)to the exercise that will follow, which means that exercises should prepare the muscles to be used and to activate the energy systems that are required for that particular activity.
Following are the examples of warm up-
- Basic joint rotations for all joints (15 rep for each joint) - rotating a joint as per joint structure, example-flexing elbow and extending it, this warm up exercise should be included for elderly people.
- Suryanamaskar/sun salute (yoga)- it is a sequence of 12 "yogic postures". It postures should be held for 5 seconds (while breathing normally).it is the one of the best ways to warm up upper body/torso muscles. It also stretches hip flexors, hamstrings, calves and gluteus muscles.
- Cardiovascular activity - 5-10 minutes of slow jog on running track or treadmill or 5-10 minutes of moderate resistance cycling or 5-10 minutes of moderate intensity exercise elliptical/stepper.
- Circuit training - one complete circuit of lights resistance/weights with 15-20 repetition at each station could be a best way to warm up whole body. This could be followed by static stretching.
- squats/lunges- performing squat/lunges without any external resistance can be best way to prepare for lower body exercise.
- Swimming- swimmer can perform warm up exercise by walking the width of pool in waist or chest high water for 5-10 minutes.
(Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various ways, at various intensities until you find what works best for you. No warm up set is required for high repetition exercises)
What are the benefits of warm-up?
- Mental Preparation - It mentally prepare us for an intense exercise/event by clearing the mind, increasing focus, reviewing skills and strategy.
- Hormones & enzyme Changes - it increases body's production of various hormones and enzymes responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.
- Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
- Increased blood circulation - The blood circulation (availability) increases within muscles that are used during an exercise routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
- Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.
- Neuro-muscular co-ordination- warm up exercises improves co-ordination between muscles and nervous system to improve exercise performance.
- Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
- Blood Vessels Dilate - It reduces the resistance to blood flow by blood vessel dilation, improves venous return and lower stress on the heart.
- Elasticity of muscles- warm up increases in elasticity of muscle and connective tissue.
- Screening mechanism - It provides a screening mechanism for potential musculoskeletal problems that may increases at higher exercise intensities.
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