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Effectiveness of warm up exercises

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Effectiveness of warm up exercises

  1. 1. Effectiveness of Warm Up Exercises By Professor Engle 2010
  2. 2. Safety Benefits <ul><li>Warm ups are a mandatory requirement before stretching. </li></ul><ul><li>Warm up is essential to physical performance activity to help avoid unnecessary injury. </li></ul><ul><li>The body is prone to injury when performing strenuous activity from a resting state. </li></ul><ul><li>During the warm-up any injury or illness you have can often be recognized, and further injury prevented. </li></ul><ul><li>A warm-up helps your body prepare its muscles and mind for both mental and physically exertions and reduces the chance of injury. </li></ul><ul><li>The aim is to increase circulation, blood flow around the muscles of the body, in a gradual manner. </li></ul><ul><li>Cardiovascular warm up circulatory exercise helps to prepare the body for stretching exercise and other activities. </li></ul><ul><li>Using cardiovascular exercise warm ups to achieve target heart rate (THR) before stretching is an essential practice to help avoid injury. </li></ul><ul><li>Good cardiovascular circulatory exercises prepare the body for more strenuous activity helping it to avoid cramping tearing or sprained muscles or joints. </li></ul><ul><li>Warm up exercises alone are beneficial for relieving stress, so even on the days where you are not up to a more strenuous routine, you can just do your warm-ups. </li></ul>
  3. 3. Performance Benefits from Warm Ups <ul><li>are a crucial part of performance. </li></ul><ul><li>gets your body ready for more strenuous activities. </li></ul><ul><li>enable the body to perform at its peak performing ability. </li></ul><ul><li>good practice before any exercising or physical activities. </li></ul><ul><li>comprehensive programs have been found to decrease injuries. </li></ul><ul><li>will improve the effectiveness of training and should be done before training sessions. </li></ul><ul><li>generally consists of a gradual increase in intensity in physical activity (pulse raiser). </li></ul><ul><li>Allow your heart rate and respiration to increase slowly making the transition into your workout easier giving your body time to prepare for what's to come. </li></ul><ul><li>The average warm up would involve a cardiovascular warm up in order to get the blood-flow circulating. </li></ul><ul><li>For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. </li></ul><ul><li>A good warm up will include rhythmic large muscle movements, such as marching, a light run or a brisk walk. This will move the blood to those large muscles and prepare the heart for some serious work. </li></ul>Read more at Suite101: The Warm Up - A Workout Essential: Raise the Heart Rate and Stretch Muscles Before Exercise http://fitness.suite101.com/article.cfm/the_warm_up_a_workout_essential#ixzz0l3kLtA00
  4. 4. Direct Physical Effects: Release of adrenaline <ul><li>Increased heart rate . </li></ul><ul><li>Enables oxygen in the blood to travel with greater speed. </li></ul><ul><li>Increased production of synovial fluid located between the joints to reduce friction . </li></ul><ul><li>Allows joints to move more efficiently. </li></ul><ul><li>Dilation of capillaries . </li></ul><ul><li>Enables oxygen in the blood to travel at a higher volume. </li></ul>
  5. 5. Direct Physical Effects: Increase of temperature in the muscles <ul><li>Decreased viscosity of blood. </li></ul><ul><li>Enables oxygen in the blood to travel with greater speed. </li></ul><ul><li>Facilitates enzyme activity. </li></ul><ul><li>Encourages the dissociation of oxygen from hemoglobin . </li></ul><ul><li>Decreased viscosity within the muscle. </li></ul><ul><li>Greater extensibility and elasticity of muscle fibers . </li></ul><ul><li>Increased force and speed of contraction . </li></ul>
  6. 6. Direct Physical Effects <ul><li>Increase of muscle metabolism . </li></ul><ul><li>Supply of energy through breakdown of glycogen . </li></ul><ul><li>Increase in speed of nerve impulse conduction. </li></ul>
  7. 7. Examples of Warm Up Exercises <ul><li>Walking </li></ul><ul><li>Jogging </li></ul><ul><li>Marching </li></ul><ul><li>Running in place </li></ul><ul><li>Dancing </li></ul><ul><li>Lunges </li></ul><ul><li>Jumping jacks </li></ul><ul><li>Stationary bike </li></ul><ul><li>Treadmill </li></ul>

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