Warming up

The warming up exercise is a vital part of any work out regime or any sports. The significance of a structured warm up schedule should not be under predictable when it comes to the prevention of sports damage. An effective warm up has a number of essential key parts. These parts, should all be working jointly to reduce the likelihood of sports damage from physical exercise.

Warming up earlier to any physical exercise does a number of valuable things, but mainly its main reason is to get ready the body and mind for more tough activity. One of the method it attain this is by helping to increase the body temperature, while also rising the body's muscle temperature. By increasing muscle temperature you are helping to build the muscles loose, flexible and supple.

An efficient warm up also has the result of increasing both the heart rate and respiratory rate. This raises blood flow, which in turn increases the supply of oxygen and nutrients to the working muscles. All this assist to prepare the muscles, tendons and joints for more tough exercise.

Keeping in mind the plan or goals of an efficient warm up, we can then go on to appear at how the warm up should be planned. Obviously, it is significant to begin with the easiest and most gentle activity first, building upon each part with more lively exercise, awaiting the body is at a physical and mental peak. This is the situation in which the body is most equipped for the physical activity to come, and where the possibility of sports damage has been reduced as much as probable.

There are four important parts, which should be incorporated to ensure an efficient and whole warm up. They are:

 The general warm up
 Static stretching
 The sports precise warm up
 Dynamic stretching

All four parts are equally significant and any one part should not be ignored or thinking of as not necessary. All four elements work jointly to get the body and mind to a physical peak; make sure the athlete is ready for the activity to come. This method will help ensure the sportsperson has a minimal risk of sports damage.

General warm up

The general warm up must consist of a light physical exercise. Both the strength and duration of the general warm up should be managed by the fitness level of the participating sportsperson. Although a right general warm up for the average person must take about five to ten minutes and effect in a light sweat.

The goal of the general warm up is just to raise the heart rate and respiratory rate. This in turn raises the blood flow and helps with the carrying of oxygen and nutrients to the working muscles. This also helps to raise the muscle temperature, permit for a more effective static stretch.

Static stretching

Static stretching is a very safe and helpful form of basic stretching. There is a partial threat of damage and it is extremely advantageous for overall suppleness. During this part of the warm up, static stretching must contain all the major muscle groups, and this whole part should last for about five to ten minutes.

Static stretching is performing by introducing the body into a position whereby the muscle to be stretched is under stress. Both the opposite muscle group and the muscles to be prolonged or relaxed. Then slowly and carefully the body is moved to raise the stress of the muscle, or group of muscles to be stretched. At this peak the position is held or maintained to allow the muscles and tendons to extend.

This second part of an efficient warm up is very important, as it helps to elongate both the muscles and tendons which in turn permit your limbs a better range of movement. This is very vital in the prevention of muscle and tendon damage.

The above two parts form the foundation for a total and efficient warm up. It is very important that these two parts be completed correctly before moving onto the next two parts. The proper completion of parts one and two will now permit for the more specific and vigorous behavior necessary for parts three and four.

Sport precise warm up

With the first two parts of the warm up carried out carefully and correctly, it is now safe to move onto the third part of an efficient warm up. In this part, the athlete is specially preparing their body for the stress of their particular sport. During this part of the warm up, more dynamic activity should be employed. Activities should reveal the type of movements and actions which will be necessary during the sporting event.

Dynamic stretching

Finally, a correct warm up should end with a series of lively stretches. However, this form of stretching holds with it a high risk of damage if used wrongly. It should actually only be used under the control of a professional sports coach. Dynamic stretching is more for muscular training than suppleness and is really only suited for specialized, well trained, highly trained athletes. Dynamic stretching must only be used after a high level of general suppleness has been established.

Dynamic stretching involves a controlled, soft rebound or swinging movement to force a particular body part past its usual range of progress. The force of the bounce or swing is slowly increased but should never become essential.

During this last part of an efficient warm up it is also significant to keep the dynamic stretches precise to the athlete’s particular sport. This is the final element of the warm up and should effect in the athlete getting a physical and mental peak. At this point the sportsperson is most prepared for the rigors of their sport.

Benefits of a warm up

Performance may be enhanced as a suitable warm up will result in an:

 Improved speed of contraction and relaxation of warmed muscles.
 Dynamic workout decrease muscle stiffness.
Greater economy of progress because of lowered viscous resistance in warmed muscles.
 Facilitated oxygen consumption by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures.
 Facilitated nerve transmission and muscle metabolism at high temperature; a precise warm up can assist motor unit recruitment necessary in subsequent all out activity.
 Increased blood flow during active tissues as local vascular beds open, increasing metabolism and muscle temperatures.
 Allows the heart rate get to a effective rate for beginning work out.