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A warm up is usually performed before participating in (technical) sports or exercising. A warm up generally consists of a gradual increase in intensity in physical activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. 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 risks and benefits of combining stretching with warming up are mixed and in some cases disputed.
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Benefits
A warm up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.
Enables oxygen in the blood to travel with greater speed
Allows joints to move more efficiently
Enables oxygen in the blood to travel at a higher volume
Increase of temperature in the muscles
Decreased viscosity of blood
Enables oxygen in the blood to travel with greater speed
Facilitates enzyme activity
Increase of muscle metabolism
Supply of energy through breakdown of glycogen
Makes performers more alert
For very specific groups of people, warm ups may boost the morale of people before sports matches, especially if the warm up includes superstitions or rituals. The haka performed by the New Zealand All Blacks before a rugby match is a well-known example. They use it before competitive matches to intimidate opposition, raise morale and generally raise confidence in the team.
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Stages
The first phase of the warm up should raise the heart rate, meaning an increase in the speed of delivery of oxygen to the muscles and the temperature of the body. Performing a cardiovascular exercise such as jogging can easily increase the heart rate.
The final stage of a warm up should involve a sport-specific or skill-related component. This should work the neuromuscular mechanisms related to the activity. For example, if you were warming up to play soccer you might practice kicking a ball to a teammate.
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See also
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