The Warm Up
An effective warm up has a number of very important
key elements. These elements, or parts, should all be working
together to minimize the likelihood of sports injury from physical
activity.
Warming up prior to any physical activity does
a number of beneficial things, but primarily its main purpose
is to prepare the body and mind for more strenuous activity.
One of the ways it achieves this is by helping to increase the
body’s core temperature, while also increasing the body’s muscle
temperature. By increasing muscle temperature you're helping
to make the muscles loose, supple and pliable.
An effective warm up also has the effect of
increasing both your heart rate and your respiratory rate. This
increases blood flow, which in turn increases the delivery of
oxygen and nutrients to the working muscles. All this helps
to prepare the muscles, tendons and joints for more strenuous
activity.
Keeping in mind the aims or goals of an effective
warm up, we can then go on to look at how the warm up should
be structured.
Obviously, it's important to start with the
easiest and most gentle activity first, building upon each part
with more energetic activities, until the body is at a physical
and mental peak. This is the state in which the body is most
prepared for the physical activity to come, and where the likelihood
of sports injury has been minimized as much as possible. So,
how should you structure your warm up to achieve these goals?
There are four key elements, or parts, which
should be included to ensure an effective and complete warm
up. They are:
All four parts are equally important and any
one part should not be neglected or thought of as not necessary.
All four elements work together to bring the body and mind to
a physical peak, ensuring the athlete is prepared for the activity
to come. This process will help ensure the athlete has a minimal
risk of sports injury.
Lets have a look at each element individually.
1.) General warm up
The general warm up should consist of a light
physical activity. Both the intensity and duration of the general
warm up (or how hard and how long), should be governed by the
fitness level of the participating athlete. Although a correct
general warm up for the average person should take about five
to ten minutes and result in a light sweat.
The aim of the general warm up is simply to
elevate the heart rate and respiratory rate. This in turn increases
the blood flow and helps with the transportation of oxygen and
nutrients to the working muscles. This also helps to increase
the muscle temperature, allowing for a more effective static
stretch. Which bring us to part two.
2.) Static stretching
Static stretching is a very safe and effective
form of basic stretching. There is a limited threat of injury
and it is extremely beneficial for overall flexibility. During
this part of the warm up, static stretching should include all
the major muscle groups, and this entire part should last for
about five to ten minutes.
Static stretching is performed by placing the
body into a position whereby the muscle, or group of muscles
to be stretched is under tension. Both the opposing muscle group
(the muscles behind or in front of the stretched muscle), and
the muscles to be stretched are relaxed. Then slowly and cautiously
the body is moved to increase the tension of the muscle, or
group of muscles to be stretched. At this point the position
is held or maintained to allow the muscles and tendons to lengthen.
This second part of an effective warm up is
extremely important, as it helps to lengthen both the muscles
and tendons which in turn allows your limbs a greater range
of movement. This is very important in the prevention of muscle
and tendon injuries.
The above two elements form the basis, or foundation
for a complete and effective warm up. It is extremely important
that these two elements be completed properly before moving
onto the next two elements. The proper completion of elements
one and two, will now allow for the more specific and vigorous
activities necessary for elements three and four.
3.) Sport specific warm up
With the first two parts of the warm up carried
out thoroughly and correctly, it is now safe to move onto the
third part of an effective warm up. In this part, the athlete
is specifically preparing their body for the demands of their
particular sport. During this part of the warm up, more vigorous
activity should be employed. Activities should reflect the type
of movements and actions which will be required during the sporting
event.
4.) Dynamic stretching
Finally, a correct warm up should finish with
a series of dynamic stretches. However, this form of stretching
carries with it a high risk of injury if used incorrectly. It
should really only be used under the supervision of a professional
sports coach or trainer. Dynamic stretching is more for muscular
conditioning than flexibility and is really only suited for
professional, well trained, highly conditioned athletes. Dynamic
stretching should only be used after a high level of general
flexibility has been established.
Dynamic stretching involves a controlled, soft
bounce or swinging motion to force a particular body part past
its usual range of movement. The force of the bounce or swing
is gradually increased but should never become radical or uncontrolled.
During this last part of an effective warm up
it is also important to keep the dynamic stretches specific
to the athletes particular sport. This is the final part of
the warm up and should result in the athlete reaching a physical
and mental peak. At this point the athlete is most prepared
for the rigors of their sport or activity.
The above information forms the basis of a complete
and effective warm up. However, I am well aware that this entire
process is somewhat of an 'ideal' or 'perfect' warm up. I am
also well aware that this is not always possible, or convenient
in the real world. Therefore, the individual athlete must become
responsible for assessing their own goals and adjusting their
warm up accordingly.
For instance, the time you commit to your warm
up should be relative to your level of involvement in your particular
sport. So, for people just looking to increase their general
level of health and fitness, a minimum of five to ten minutes
would be enough. However, if you are involved in high level
competitive sport you need to dedicate adequate time and effort
to a complete warm up.
