WHY IS A WARM UP SO IMPORTANT?

WHY IS A WARM UP SO IMPORTANT?

WHY IS A WARM UP SO IMPORTANT?

Warming up before training is essential. If you leave out a warm up, or donโ€™t bother doing it properly, your muscles will be cold and then jumping into training will result in a sub optimal performance. Even worse you could injure yourself.

  • Warming up before training helps to improve performance and avoid injury
  • It’s a mental and physical process that prepares your body and mind for training

What does it do?

  • Increases your heart rate
  • Increases blood flow and oxygen to muscles
  • Warms muscles โ€“ these contract/relax/stretch more readily
  • Opens up neural pathways that allows nerve impulses travel more quickly

How?

  • Warm up slowly starting with small movements that mobilise your major joints
  • Then use a pulse raising exercise (e.g. jog) to get your blood flowing
  • Go through dynamic stretches that mimic the the movements you’ll be making
  • This means extending your muscle quite quickly under a light load e.g. swinging your ams, raising your legs

You can also warm up by wearingย extra clothing or having a hot shower or bath – however this should not replace a warm up

It’s a bad idea to 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 exercise makes you slower and weaker

Cool down

  • This is when static stretching is a good idea
  • Safely bring heart rate down
  • Aids venous return (blood returning to the heart) and prevents blood pooling in lower extremities
  • Encourages mental relaxation

Take away advice – 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

So now you know why a warm up is so important you’re ready to incorporate it into all of your training. If you’d like more information on Trainwithjake sessions please click here