WHY WARM UP

WHY WARM UP

WHY WARM UP?

  • It’s important to always warm up before training to avoid injury
  • It’s mental as well as physical

What does it do?

  • Increases heart rate
  • Increase blood flow and oxygen to the muscles
  • Warms muscles – these contract/relax/stretch more readily
  • Nerve impulses travel more quickly

How?

  • Warm up starting slowly using a joint mobility routine, then use a pulse raising exercise (e.g. jog) and finally go through dynamic stretches
  • You can also warm up by wearing extra clothing, having a hot shower or bath – this should not replace a warm up though

DO NOT STRETCH STATICALLY BEFORE EXERCISE!!!

  • Experts agree that static stretching before exercise is not just counter productive but potentially harmful
  • In the last few years several studies have found static stretching before playing sport makes you slower and weaker

Cool down

  • Safely bring heart rate down
  • Aids venous return (blood returning to the heart) and prevents blood pooling in lower extremities
  • Encourages mental relaxation

Always, always warm up!

  • Jumping in to a set of exercises without doing a full warm up will increase your risk of injury
  • A warm up activates your joints and muscles and mentally prepares you for the workout to come