Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Effectiveness of warm up exercises


Published on

  • Be the first to comment

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
  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>